Week 1 Day 3 Bench Press

Today's menu featured lots of bench press supersetted with upper back work. I mentioned before at this stage of my training cycle supersetting the upper back in allows me to hit it with extra volume and it does not take away from my chest workout. This was all based on 5's Progressive and BBB sets for all my bench press sets. Calculated weights felt just right for the sets of 5 and was feeling a small burn by the end of the lighter sets of 10 reps. 
First up was bench press 4 sets of 5 reps with my feet up. Paused all my reps at the chest and drilled the bar up (CAT style). Took about 15 secs of rest and then cranked out 10 wide grip pullups after each set. Next was a big weight reduction on the bar for my 5 sets of 10 reps (BBB). Setup another bar so I could do bent over rows as a superset. Same thing bench press with feet up and really focused on driving the bar upwards as hard as possible. After each set took about a 5 sec break and cranked out 10 reps with bent over rows. 
Did one final set of flat bench DB neutral grip presses. The neutral grip is harder to do and also allows you a deeper range of motion. I like these for the chest and triceps. Three sets of these was my finisher. 
A few weeks prior to my meet most of my accessory work was cut out and a week deload prior to the meet plus the extra rest days after the meet, all means my body needs to readjust to this training load. As I roll along in the next 6 weeks, weights will be going up as my body adjusts to having it's ass kicked.

Todays workout
Bench Press feet up supersetted with Wide Grip Pullups
185 x 5, 205 x 5, 235 x 5, 265 x 5
BW x 10 4 sets
Bench Press feet up CAT supersetted with BB bent over rows
155 x 10 5 sets
135 x 10 5 sets
Lying DB Presses Neutral Grip
75 x 10, 90 x 10, 90 x 10

No excuses gym rats!!