Day Two, Week One: Heavy Bench Press

In the few weeks of training I have left before my competition, my trainer wants me to begin to get the feel of pausing with the bar on my chest. When I compete, I can't press until I'm signalled by the judge. So with these bench presses I'm pausing for a full second ("one-thousand-and-one") with some of the bar's weight resting on my chest before pressing.

Heavy Bench Day
Exercise	5/5 2010	Week Two	Week Three	Week Four
Bench	135x8
	185x6
	225x3
	235x3
	245x3
	255x3
	265x3
	275x3
	285x3
	295x3
	305x3
	315x2
Medium Grip Incline Press	180x12
	195x10
	195x8
Shoulder Press Machine	50x12*
	65x12*
	80x12*
Triceps Pressdown	90x12 (P)
	100x8 (P)
	100x7 (P)

* Weight is per arm
(P) Machines at the PRO Club