Today's training gave me a really positive outlook on where my progress is at.
10 minutes foam rolling pre-workout
1A. Bench Press 45x20, 135x8, 185x5, 225x2, 275x1, 300x1, 315x4, 275 2x2 pause on the way up at the sticking point (I missed 341 at my last meet a hair below where my elbows are at 90 degrees and I've been hammering this sticking point in all my bench sessions recently)
2A. Skwat 245 + 50 lbs of chain 3x3 pause just out of the hole, 245 1x10
2B. Bent over laterals 3x12, 1x15
3A. Sand bag front carry 5 trips (roughly 200 feet per trip)
My sand bag weighs 100 pounds (200 lbs capacity, half full until I get better with it)
3 minutes static stretching
Nutrition for the day:
4 1/2 whole eggs, 1 medium tortilla, 1 sausage patty, 2 greek whole milk yogurts, 1 1/2 scoops protein powder, 2 cups whole milk, 5.2 oz thin cut ribeye, 1 hebrew national hot dog, 1/2 onion, 10 oz salad with kale, mixed greens, carrots, 1 tbsp PB, 2 tbsp olive oil, 2 tbsp onion slaw dressing, 1 kwaker granola bar.
Analysis: 315x4 on the bench and I had at least one in the tank (lifting alone w/no spotter) generally I don't look at max rep tests as anything, but when put into a calculator, it spits out 350 as a max and that is a goal I've had for some time. We'll have to see where I'm at come meet day.
Disclaimer: For all major pressing exercises (bench 2x week and OHP 1x week) I always add in pullups as a superset, I don't log it because it's totally random. Some days I do them as a 2A or 2B, but I also do them in between sets of pressing to offset the amount of work I do. I probably do somewhere between 100-200 pullups a week.