Under a Gibbous Moon

I went in to the gym in Macomb today and did my heavy bench workout. This gym has competition weights that are in kilos, but I will convert to pounds for you.
I started my warm-up by doing small shoulder circles forwards and backwards for a couple minutes.

Bench

Bar x a lot
133 x 10
220 x 10
308 x 6
407 x 1
add loose single ply shirt
507 x 1 x 3
add 3 board and close grip
507 x 6 x 2
down to 2 board
507 x 4

That’s it. Took about 90 minutes. My right shoulder feels like crap, so I’m limiting the heavy raw reps that I’m doing. It’s a similar scheme that I did for 7 weeks for my raw work, I just have added weight and am using my loose shirt. I’ll work in this shirt next week, and then after that I will switch to my tight shirt and see how that goes. When I do, I will probably be working in the 551-565 lb range.

What I do is train and compete in powerlifting. I’m thinking of posting some of my training up here to let all the readers (all 3) get an idea of what I do and give an opportunity to ask questions or ask for guidance.

Here is what I did tonight. On Sunday night I usually squat heavy.
warm up involved me high stepping around the weight room waving my arms in small cirlces.

squat
weight (lbs)xreps

135 x 15
225 x 10
320 x 10
410 x 10
500 x 5

Accessory work

Glute-Ham Raise (GHR) bodyweight x 10 x 3
Leg extensions  – Whole stack x 10 x3

I didn’t do a whole lot tonight and took a long time to do it. I was going to do a set heavier with my old single-ply suit bottoms on, but I was just plain worn out. I squatted a lot heavier for fewer reps last week, so I took a little bit of a break this week. I’m in my run up to the ADFPF Nationals on June 26. So, 7 weeks out. Quick promotion www.adfpf.org