Getting in Some Volume with Three Board Bench Presses

Heavy bench day went good. With three weeks left before the next competition, I decided to get some reps in with some boards, work on some lockout strength.

Bench Press
135 lbs. x 10 reps x 2 sets
225 lbs. x 5 reps x 2 sets
315 lbs. x 5 reps – Start three board
345 lbs. x 5 reps
365 lbs. x 5 reps
385 lbs. x 5 reps
405 lbs. x 3 reps
435 lbs. x 1 rep

Incline Dumbbell Press
60 lbs. x 10 reps
80 lbs. x 10 reps x 3 sets

Triceps Pushdowns
100 lbs. x 10 reps x 4 sets

Band Triceps Kickbacks
Light Band – 10 reps x 4 sets

Next week will be the last time in my bench shirt, so today was a good day to get some volume in with heavier weights. Why three boards? Because my shirt usually takes over for me from my chest up to about 5 – 6 inches and the boards gave me a little rest by not having to go through the full bench motion.

I will be trying out a few different shirts to find an opener next week, then the following light.