Monday was the last bench session:
I'll save you the warm ups...
405 X 2 sets of 3 off 2 foamies
405 X 2 sets of 3 off a 2 board
455 X 2 sets of 3 off a 1 board with a slingshot
spoon press on incline:
60 lbs X 2 sets of 10
70 lbs X 2 sets of 10
One arm DB Overhead press (just a blood mover): 35 lbs X 2 sets of 20
front and side shoulder raise: 2 sets of 20 each side with 10 lbs....more blood and recovery than anything.
Wednesday was the last training day with anything of decent weight.
normal warm up then added briefs
595 X 2
645 X 5 sets of 2 with a pause in the bottom. By the 3rd and 4th sets I actually got my briefs all the way on and hit decent depth (a surprise to me, but a good thing).
Standing blue band crunch: 3 sets of 15
Spud, Inc. Hanging ab straps high leg raise: 3 sets of 8.
Reverse Hypers: 3 sets of 15 with 400#.
Just one more blood moving/pump up day on Friday and it is rest time until the meet. Nothing feels great, but nothing feels to bad on my body so that means I trained hard enough but not too hard. I plan on spending the next week and a half resting, and getting everything feeling good for the meet.