Past few workouts

I don't know the dates off the top of my head but I'll post my last 2 workouts. I workout on Monday's and Thursdays' doing bench only.

Tricep Training
Board Bench 405x2x3
Nosebreakers 135x6/155x6/165x2x6

Bench Training
Bench Press 315x2x10
Pause Illegal Wide Bench 245x2x10
Narrow Grip Bench 225x2x10

I will be doing a bench only meet April 27th at 242 bwt.

Quick Update

Alright, just wanted to let everyone know that for the next week or 2 I will be busy and may not be able to post. I took a job in California and am leaving this evening. I've been planning a 1-2 week layoff b/c my elbows, knees, and shoulders are getting kinda beat up(espically my elbows!). I don't know if I'll do it or not but I hope I'll be busy enough these first few days to take some time off that my body needs. I hope everyone has a good week and I'll be back in a little.

Bench Training 3/10/06

The pause bench was easy pie today. All reps were paused for a good 2-3 seconds on the chest. I could've done 315 for 6x6 but I needed to save it for the nosebreakers. Which I will say that I am sold on this exercise being one of the best exercises to improve a raw bench press, if done with high volume. All my bench reps are pushed in a straight line with no slowing anywhere. I was going for 6x6 on nosebreakers but 165 was tough and the last set I just ran out of steam but I got 7 solid sets in of good work. I could've left the gym at this point b/c I was beat but I did my support work fast and with little rest.

Pause Bench 315x1/345x1/365x1/315x5x6
Barbell Nosebreakers 135x8/155x3x6/165x5/155x6,5
Standing Hammer Curls 80x4x8
Seated Row 300x4x8

Squat/Deadlift Training 3/8/06

Just so everyone knows, I had gotten into a habit of using knee wraps for my squat and straps for my deadlift so to counter and correct this problem I now do 2 sets of each lift. The first set of squats is a NO, NO, NO squat(no wraps, belt, spotters). For the second set I add knee wraps. All squats are done butt to the floor. For deadlifts I do the first set without straps and the second set with them. I started this two weeks ago with my 4x5 squat workout and am enjoying the results. I still never wear a belt.

Squat 455x3/515x3
Deadlift 510x3/565x3
Shrugs 455x15,18,15,20
Seated Calf Raise 180x12/205x10,8,10
Spread Eagle Sit Ups BWx12/BW+10x3x12

Tricep Training 3/6/06

The 385x3 was so easy I went right to 405 and nailed it! Then did it again to get some reps in and they were 2 solid reps but a 3rd would not have been possible. After that, skullcrushers were very hard. Besides the fact that my triceps were still sore from Fridays JM Presses, the boards made these very tough. Nonetheless, my form and reps were solid. A quick point I want to make, during my warmups I benched with my feet flat using an "athletic benching" technique promoted by Ken Fantano. I will include the link to the info but let me say this, it rocks. I've never been a fan of feet flat benching but this style rocks. I will incorporate it on my warm ups to adjust for a month or so before I do a full transfer over. I recommend it to everyone. Here's the link:
http://www.martygallagher.com/more/259_0_1_0_M/

Board Bench 385x3 / 405x3,2
Barbell Skullcrusher 135x5x8 / 145x7
Seated Hammer Curls 50x4x12
Pendlay Rows 235x3x8

Bench Training 3/3/06

Decided against going for a max triple and went right into my 4x6 pause bench training. I missed the 6th rep on my second set by 1 inch on my right arm. I didn't rest long enough for that set. Came back to crush the third set. I'm confident for 4x6 with 315. My pauses were so easy tonight. Each rep was held for a three count on the chest. All my back work is paying off pluss I'm getting much better at my leg drive. Switched to JM press from nosebreakers to save the elbows a bit, LOL, and they felt real good. I think this is one exercise that needs a lot of sets to get into the groove. Everything else was pretty standard.

Pause Bench 315x1/345x1/365x1/315x6,5,6,5
JM Press 135x5x6/155x6
Standing Hammer Curls 80x4x8
Seated Row 285x2x8/300x2x8

Squat/Deadlift Training 3/1/06

First time doing these on the same day. I use to do this all the time but I see it will take some getting use to. Shrugs were very easy as well as calf raises. Threw in some core work mostly b/c this day sees a lot of lower back work and I dropped the rest of my support work so I need to make some of it up some where. We'll see how this goes.

Squat 430x5/460x5
Deadlift 465x5/510x5
Shrugs 425x3x15/455x15
Seated Calf Raise 180x8/205x3x8
Straight Leg Sit Up 45x3x12/70x12