Bench Training

My last training session had the focus of the bench press.
Looking back through my records I have benched heavy now for the last 8 sessions (based on roughly 1 session every 5 days) so am due for an easier de load session or two after this one.

10 minute warm up using a 12kg Bulgarian Bag with focus on lower back, chest, shoulders, and arms.

Bench
Bar * 20
40 * 10
60 * 8
60 * 8
80 * 5
100 * 2
110 * 2
120 * 2
120 * 1(Failed second)
100 * 6
100 * 6
100 * 5

Single Arm Long Cycle - 24kg kettlebell (reps each side)
15/15 (4mins)
15/15 (4mins)
15/15 (4mins)

Chins
6
6
6
6
6 - all easy, 1 or 2 more reps there.

Dumbell Skull Crushers
10.5kg each hand * 10, 10, 10

Hammer Curls
10.5kg each hand* 10, 10, 10

Job done.

Not a bad session although my shoulders are ready for a rest now as the long cycle with a 24kg bell felt much harder than it should have done. Still, I like to get a little bit of conditioning work in there when I can.

Benching was ok, not as snappy as it needs to be but a 120kg double is fine by me. Need to be getting 125 for a double though which will translate to a 130kg + max effort bench with a hand off from the spotters in my next comp.

Body weight still down at 77kg which is exactly where I need to be.