Day of the living bench.
Guys this was my bench this week and I am still 9 weeks out from the meet. So look out Austin the geezer lifter is a coming to your town.
So I hit the gym minus my training partner who is nursing a bad shoulder. He injured it trying to keep up with me on decline bench presses.
So I did a warm up 12 reps with the bar varying grips every 3 reps. Then stretches and to a set of 10 with 135 and more stretches.
Then sets of 3 with 200 lbs, 245 lbs, 275lbs, and finishing with 300 lbs. Yes best in years and each rep was fully paused and NO BENCH PRESS SHIRT WAS USED. Now I am feeling like the cock of the walk. Not to mention getting congrats from other younger powerlifters.
Next floor presses I did set of 3 with 210, and adding a chain to each side for another set of 3. Then with 2 sets of chains added I did a set of 3 full pause on bottom each rep and power up. This is about 294lbs at the top. Damn I am feeling like the king of the world.
Next a set of incline dumbbell presses 1 set of 20 with 55 lbs.
Then a set of 20 seated cable rows with palms facing and 140lbs.
Next a set of plate raises 20 reps with a 45 lb plate.
Finish off with tricep extensions 7 sets of 8 with only 15 seconds rest. The first 4 done with 20lb dumbbells then I kicked it up, to 25lbs for next 3 sets. I kicked it up like I do my cooking.
I actually got an admiring look from a good looking woman trainer with a super hot bod.
Life is good for this dirty old man.