Benching - Last Main Session!

Hi All,
Today saw my last full bench session before my meet.
I intended to stay sub-maximal and focus on really "oiling the groove".....so that's exactly what happened.

The 110kg singles all felt good and I feel confident now using this as my opening weight.
Warm up
Various stretches, arm swings etc

Flat bench
bar*30
40kg*10
60*5
70*3
80*3
90*2
100*1
110*1
110*1
110*1
110*1

6" board press
110*2
120*2
120*2
120*2

Pin push from 2" above chest
115*1
115*1

Plenty of power, the 110's went up no problem and was just oiling the groove.
The 120 board presses were straight forward too - just focussing on powerful and speedy lock out.

As a note, and for the benefit of those who don't know - the board presses are used to work different parts of the benchpress.
Of recent I have had less power from mid way up to lockout - hence the inclusion of the 6" presses, which focus on the lock out.

The other advantage of it is that it prepares you for lifting heavier as your body adapts to having a heavier weight than normal on your arms and chest.

It works very well indeed.

KB Jerks
24kg each hand *6 reps
24kg " " * 6 reps

Bent Flys
5kg*10 reps
5kg*10
5kg*10
5kg*10

That was it, job done.