Warm-up with empty bar

135 x 9

185 x 1

225 x 1

275 x 1

4 board

315 x 3

shirt on

405 x 1

455 x 3

455 x 3

455 x 3

455 x 3

Note: every rep i did touch.

Accessories

rack lock-out

3 sets of 5 reps for 5 seconds hold with 375

First set of 3 in the shirt,  form was bad and the last one was a grinder. But the second set was fast and easy...and so the third and fourt because the technique is better and better. First time i do 4 sets of 3 with that weight and i had a little room for more weights. Two weeks from now i will try the same training with 465 and so every two weeks i will go up for the triple. My bench training is going very well. Since the meet i stick to the metal militia montreal training template that is written down on this website and it's paying off... there is no fancy bands or chains or dynamic or percent method, just technique and hard work. If you look at Andy Bolton bench training lately you would see that he is making huge Pr but Andy is following Bill Crawford coaching over the phone and he his doing set of triple one week and single the other. Tonight i trained at the commercial gym... i'm getting use to bench in the power rack. On every lift i hear in my head Ross screaming BELLY UP and Shawna screaming HEEL'S DOWN!! The team motivate me even if there not with me...so thank you guys.