Phase 3 / Week 4 to USAPL Bench Press Nationals

Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 3 x 2 sets; 365 x 3; 345 x 3 x 4 sets
Dips - BW x 10 x 4 sets
Rear delts - 10 x 3 sets
Hammer Curls - 10 x 3 sets
Abs
NOTES: After 6 weeks in gear training for Men's Nationals and then 6 weeks off, my raw strength is in the crapper right now. Unless things get better quickly I am going to bench about 135 at Bench Nationals.

Wednesday
Squats - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 6; 319 x 6; 341 x 6; 385 x 6; 407 x 6
Rev Hyper - 50 x 10 x 3 sets
Pull ups - BW x 5 x 3 sets

Thursday
Bench Press (pinky on the ring) - Bar x 20; Bar x 10; 135 x 8 x 2 sets; 225 x 6; 255 x 5 x 2 sets; 300 x 4 x 2 sets; 320 x 3 x 2 sets; 345 x 2 x 2 sets; 365 x 1 x 2 sets; 345 x 2 x 2 sets; 320 x 3 x 2 sets; 300 x 5; 255 x 7; 225 x 9
Rolling DB Ext - 55 x 10 x 3 sets
Flys - 10 x 3 sets
DB Curls - 10 x 3 sets
Abs