Day One, Week One: Heavy Bench Press

After two weeks of rest after my first ever powerlifting event, I returned to the gym with a new workout from my trainer, intending to compete next in the Columbia City Classic in October. I'm back to bench pressing without pausing on my chest.

Heavy Bench Day
Exercise	7/14 2010	Week Two	Week Three	Week Four
Bench (no pause on chest)	135x10
	185x10
	225x6
	245x6
	265x6
	275x6
	285x6
	285x6
Incline Dumbbell Press	65x12*
	80x11*
	85x8*
Reverse Grip Bench Press	135x12
	155x9
	155x6
Skullcrushers w/Triceps Bar	45x12**
	60x12**
	70x9**

* Weight is per arm
** Assuming triceps bar weighs 45 lbs.

Also, because I'm going to try and lose enough weight to compete in a lower weight class, my trainer has advised me to do some interval training after my workouts for 15 minutes or so--on the treadmill after bench days, on the elliptical or AMT after squat/deadlift days. After I lifted today, I did the following on the treadmill, and boy was I exhausted:

Sprint Intervals
Interval	Name	Time	Speed
0	Warmup	2:00	3.5 mph
1	Sprint	1:00	10 mph
	Rest	2:30	3.5 mph
2	Sprint	1:00	10 mph
	Rest	2:30	3.5 mph
3	Sprint	1:00	9 mph
	Rest	2:30	3.5 mph
4	Sprint	1:00	9 mph
	Rest	2:30	3.5 mph
5	Sprint	1:00	9 mph
	Rest	3:00	3.2 mph
	Cooldown	3:00	2-3 mph