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  1. #2521
    Registered User martin_mathers's Avatar
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    Bench Last rep paused
    barx20
    135x10
    185x8
    225x5
    275x3
    295x7 PR
    295x7
    295x7
    295x7
    295x6 Strained my right shoulder/pec tie-in on the 4th set. Not sure what its called but I've had the same injury before on the same shoulder. The day called for 5 sets of 7 so the stupid guy in me still went for a 5th set and of course it didn't turn out well and I only got 6 reps. And I probably strained my shoulder even more. I hope it's not too serious because my bench training has been going really well for the past 7 weeks even today. I strained it during my 4th set but I still managed to finish my set of 7. Going to skip close grips on Friday and hopefully I can bench next week.

    Pullups
    Lots of sets

    Facepulls
    4x15

    Skipped most of my routine assistance work. Didn't want to aggravate the strain more.
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Lifts on IG: martinwongwc

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  2. #2522
    Registered User martin_mathers's Avatar
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    martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000)
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    Deadlift Beltess
    135x8
    225x2x3
    315x2x2
    365x1
    405x1
    455x1
    475x11x1
    Played with my starting hip position today. Felt more comfortable with my hips high and back. Quicker off the floor this way with minimum rounding.

    Conv. Speed Deadlift
    355x6x3
    Didn't feel like doing stiff legs today.

    Rows
    4x10

    Right pec and shoulder are already feeling a ton better.
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Lifts on IG: martinwongwc

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  3. #2523
    Registered User martin_mathers's Avatar
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    martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000)
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    Front Squat
    barx2x10
    135x5
    185x5
    225x3
    280x3
    280x3
    280x3
    280x3
    280x3
    280x3
    280x3
    280x4
    Back was tight from deadlifts the day before.

    DB OHP
    5x10

    Pullups
    lots of sets

    Tri Pushdowns
    3x15

    Tried benching 135 today but my right pec is still bugging me a little. OHP felt fine so I concluded that its not my shoulder but mainly my pec that I tweaked. We'll see what happens next week.
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Lifts on IG: martinwongwc

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  4. #2524
    Registered User martin_mathers's Avatar
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    martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000)
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    Front Squat Warmup
    barx10
    135x5
    185x4
    225x3
    Squat
    225x3
    275x3
    315x1
    345x5x5
    These felt awful today. Glute was bothering me more than usual and my lower back was jacked up as hell. Probably because I've been sitting down way too much lately due to midterms.

    Rows
    4x12

    Even the rows killed my biceps. Every muscle part was pretty jacked up today. Not enough sleep and food lately.
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

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  5. #2525
    cheeky & annoying izzygrant's Avatar
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    sitting is no good. you should rig up a standing desk to study at
    training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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  6. #2526
    Registered User martin_mathers's Avatar
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    martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000)
    martin_mathers is offline
    Originally Posted by izzygrant View Post
    sitting is no good. you should rig up a standing desk to study at
    I thought no one came into my log anymore lol.


    Bench
    barx20
    135x10
    185x8
    225x5
    275x3
    295x2
    305x6 PR easy. Definitely had 7.
    305x6
    305x6
    305x6
    305x6
    Surprised I could bench today. I was being extremely cautious during my warmups. My pec was feeling good so I worked up to my top sets.

    Pullups
    4x10

    DB OHP
    4x10

    Facepulls
    3x15

    Next week I will attempt 315x5x5 again. I've tried it twice before and both times I only got 4 reps. I'd be happy this time with just 1-2 sets of 5. Might either keep adding 10lbs a week to peak up to a PR single after next week, or go back down and hit high rep sets again for a few weeks before I start my meet prep. That's right I've had my eyes on a meet for a while now. I won't expect to squat much but I've been off the platform for way too long. Not gonna do bench only/push pull. Either full meet or no meet.
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Lifts on IG: martinwongwc

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  7. #2527
    Registered User martin_mathers's Avatar
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    martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000)
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    Deadlift Beltless
    135x10
    225x5
    315x3
    365x1
    405x1
    455x1
    485x10x1
    405x6x1 Work sets didn't feel that great so I went down to 405 to practice form and speed. I'm still tweaking my form every week. Today I was using a bit too much back on the last couple sets. Speed off the ground was great today though.

    Rows
    4x15
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

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  8. #2528
    Registered User martin_mathers's Avatar
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    martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000)
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    Squat
    up to
    355x5
    Only worked up to one set. Glute was starting to bother me too much. Gonna go back to only front squatting for a few weeks before I do regular squats again. Still had a good run though, 5 weeks of good squatting lol.
    Also, after getting lectured by my old training partner about how I still haven't fixed my glute yet, I'm going to make a doctor's appointment tomorrow and give this MRI thing another try.

    Rows
    3x20
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Lifts on IG: martinwongwc

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  9. #2529
    Registered User martin_mathers's Avatar
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    martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000)
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    Bench
    barx15
    135x12
    185x8
    225x5
    275x3
    295x1
    315x5 PR
    315x5
    315x5
    315x3 Paused
    315x3 Paused
    315x3 Paused
    Finally. Been chasing 315x5 for a while now and finally hit it for 3 sets. They weren't the prettiest sets but whatever. Ran out of gas afterwards so only did 3 paused triples. This was more of a mental barrier than physical because it's "3 plates". In my head anything under 3 plates is "light" and anything above is heavy.

    Pullups
    Lots of sets

    DB OHP
    4x10

    Facepulls
    4x15

    Going to the doctor tomorrow to see if I can get an MRI soon. Or maybe ultrasound.
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Lifts on IG: martinwongwc

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  10. #2530
    cheeky & annoying izzygrant's Avatar
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    I just stopped logging on for a while because I hate the new format. good job finally getting your glute seen to
    training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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  11. #2531
    Registered User martin_mathers's Avatar
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    martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000)
    martin_mathers is offline
    Originally Posted by izzygrant View Post
    I just stopped logging on for a while because I hate the new format. good job finally getting your glute seen to
    If you want the old format you can always just change the layout color to black. It's the same as the old one. And the doc won't order me an MRI. He just referred me to a sports medicine centre. Got an appointment next week. They're probably gonna ask me to go in a few times a week and do some useless shiit on my glute and charge me a couple hundred bucks, THEN order an MRI for me. It's always like that.


    Front Squat
    barx10
    135x5
    185x3
    225x3
    275x2
    295x3
    295x3
    295x3
    295x3
    295x3
    295x3

    Stiff Legs
    135x10
    225x5
    275x5
    315x5
    315x5
    315x5

    Ab Wheel
    3x10

    Rows
    3x15

    Just an accessory day. Meet prep starts next week. I realize it's a bit early (18 weeks out) but I'll only be regular squatting once every two weeks and deadlifting once every two weeks. So I'll only have 9 deadlift days and 9 squat days before the meet. This is the only way I can train both lifts heavy while not aggravating my glute too much. For bench I'll have more time.
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

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  12. #2532
    Registered User martin_mathers's Avatar
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    Deadlift
    135x10
    225x5
    315x3
    365x2
    405x1
    455x1
    495x1
    525x1
    525x1
    525x1
    These felt great. First week of meet prep and my pulls felt very strong and fast today.

    Bent Rows
    4x12

    GHR
    4x12
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Lifts on IG: martinwongwc

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  13. #2533
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
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    martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000) martin_mathers is a splendid one to behold. (+10000)
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    Paused Bench
    barx20
    135x10
    185x10
    225x5
    275x3
    295x3
    305x1
    320x3
    320x3
    320x3
    320x3
    320x3
    320x3
    These were fast. Wanted to do more sets but I'd rather keep everything fast. I was planning on doing sets of 4 with 325 but I'm 18 weeks out so I don't want to push it yet. A few more weeks of heavy paused triples then I'm dropping it down and building up again.

    Pullups
    lots of sets

    DB OHP
    3x10
    These kept tweaking my upper back. Same thing happened last week. Gonna stop doing these for the next few weeks.

    Facepulls
    4x15

    Dips
    2x30
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Lifts on IG: martinwongwc

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  14. #2534
    Registered User martin_mathers's Avatar
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    Front Squat
    barx10
    135x5
    185x3
    225x3
    275x2
    295x1
    305x3
    Shut it down there. Lower body wasn't feeling that great today. Could've pushed through but didn't wanna aggravate anything.

    Stiff Legs
    225x5
    275x5
    315x5
    325x5
    325x5
    325x5

    Ab Wheel
    3x12

    Didn't do much today. Might do regular squats tomorrow to make up for it.
    Also went to the sports medicine centre yesterday to see the doctor for my glute. He said it's probably Piriformis Syndrome and Sciatic nerve entrapment in my glute. Going to start physio in two weeks and might do cortisone injections down the road. It's funny how the three chiropractors I saw over the years never even thought it would be a sciatic nerve thing.
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Lifts on IG: martinwongwc

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  15. #2535
    Registered User martin_mathers's Avatar
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    Squat
    barx10
    135x5
    225x3
    275x2
    315x1
    365x1
    385x1
    385x1
    This was actually the heaviest I've gone on a regular squat in almost two years after squatting 455 in competition. Time sure does fly.

    Close grip bench
    barx20
    135x10
    185x10
    225x10
    235x10
    245x10
    245x10
    245x10

    Pullups
    lots of sets

    Side Raise
    3x12

    DB Bench
    3x20

    Squats actually felt pretty good considering I front squatted and did light stiff legs the day before. Going to start ramping up the weights from here.
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Lifts on IG: martinwongwc

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  16. #2536
    Registered User martin_mathers's Avatar
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    Squat
    barx10
    135x5
    225x3
    275x2
    315x1
    365x1
    385x1
    395x1
    Fast. Definitely happy with the speed but my glute did not like any of this. So I only did one single. For my regular squat days I've planned to do as little volume as possible so no more than 3 singles at a top weight. I squatted on Friday as well so my glute was hurting today which was expected. Any volume work will be done on a second day with front squats.

    Bent Rows
    5x12

    Ab Wheel
    3x15

    I was actually a bit nervous before 395. Next time I squat it's gonna be 405, the 415, 425, and up up and up. I know this is not the best way to train but I really NEED to compete in June and this is all I've got.
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Lifts on IG: martinwongwc

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  17. #2537
    Registered User martin_mathers's Avatar
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    Paused Bench
    barx20
    135x10
    185x10
    225x5
    275x3
    295x2
    315x1
    325x3 PR
    325x3
    325x3
    325x3
    325x3
    325x3
    These weren't as fast as I had expected but still easy. Right shoulder kept getting stuck today and wouldn't flare.

    Pullups
    lots of sets

    DB Bench
    3x20

    Facepulls
    4x15

    Was thinking about my squats today in class (like I always do. It's my worst lift and I think about it the most.) and I decided to drop out front squats on my second lower body day and do box squats instead. My main goal on my second sq/dl day is to build volume and hypertrophy in my legs. With box squats I can use more weight and reps and higher volume, hence better training stimulus. I'm only doing singles on my regular squat days so I definitely need some way to build volume.
    Last edited by martin_mathers; 03-03-2015 at 06:24 PM.
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  18. #2538
    Registered User martin_mathers's Avatar
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    Box Squat
    barx20
    135x10
    185x10
    225x10
    275x7x5
    Cardio.

    Stiff Legs
    135x10
    225x5
    315x5
    335x5
    335x5
    335x5

    Rows
    4x12

    Barely slept last night so it was tough getting through the workout even if it's just a light day.
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

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  19. #2539
    Registered User martin_mathers's Avatar
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    Close Grip Bench
    barx20
    135x15
    185x10
    225x10
    245x10
    255x10 close grip PR
    255x5 paused
    265x5 paused
    275x5 paused

    Pullups
    lots of sets

    DB OHP
    4x20
    Kept these light to avoid re-tweaking my back

    Facepulls
    4x15
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

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  20. #2540
    Registered User martin_mathers's Avatar
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    Deadlift
    135x5
    225x5
    315x2
    365x1
    405x1
    455x1
    500x1
    535x1
    535x1
    535x1 These felt great. Easy and fast. My form is definitely getting better cause my lockout was fast as hell. My lockout used to be a sticking point with anything above 500.
    500x1 Beltless for funsies.
    I kept passing out today after I set the weight down. Maybe I was staying a bit too tight lol. Only happened when I had a belt on.

    Bent Rows
    5x10

    GHR against band
    4x10
    I forgot how brutal these were on my hammies.
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  21. #2541
    Registered User martin_mathers's Avatar
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    Deload Bench (last rep paused)
    barx2x20
    135x15
    185x10
    225x5
    275x3
    295x2
    295x3
    295x4
    295x5
    295x5
    295x5
    295x5
    295x5
    Was supposed to work triples with 330 but both my shoulders were kinda sore today. So I decided to call it off and go easy.

    Pullups
    Lots of sets

    DB OHP
    3x15

    Facepulls
    4x15
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

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  22. #2542
    Registered User martin_mathers's Avatar
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    Rehab Day

    One-legged glute bridge
    3x10 each leg

    One legged Deads
    3x10 each leg

    Lunges
    3x10 each leg

    Light Deadlift
    135x5
    225x5
    315x2
    365x2

    Lunges again
    3x12 each leg

    I was told by my physiotherapist to do these single-legged exercises for my glute pain. He said I have imbalances between my right and left side. And when I'm squatting my lower back and hip try to compensate in a way that is pulling on or grinding the sciatic nerve in my right glute hence the pain. Now I don't know if he is right or not but I have nothing to lose so I'll keep doing these for 4-5 weeks and see if they help. I only used a 25-lbs kettlebell for these and my legs were shaking by the end of the workout.

    Also I'm thinking about squatting in wraps on Monday. I only have shiitty old Titan RPM's but I'll try to squat in them. If it goes well I might invest in a better pair and compete in wraps in June. I think wraps might help with some of the pain in my lower body (knees, glute, IT bands etc).
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  23. #2543
    Registered User martin_mathers's Avatar
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    Close Grip Bench
    barx20
    135x12
    185x10
    225x12
    225x12
    225x12
    225x12
    Kept it super light today cause I'm going heavy on Tuesday and my shoulders have been sore.

    Pullups
    lots

    DB OHP
    4x15

    One-legged glute bridge
    4x10 each leg

    Legs were still super sore from the single leg stuff I did on Thursday. I can honestly say that no squat programs have made my legs feel this sore before, not even smolov or sheiko. And now I'm only doing single leg exercises with light kettlebells. Even if these exercises don't heal my glute in the end, I'm sure they will make my legs at least bigger.
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  24. #2544
    Registered User martin_mathers's Avatar
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    15 weeks out

    Squat
    barx10
    135x5
    225x3
    275x2
    315x1
    365x1
    385x1
    405x1
    405x1
    405x1
    Nervous as hell before my first single with 405. Last time I squatted 405 was a warm up set I did in May 2013 lol. The singles actually felt pretty good today. Felt like I could've done more singles but I told myself I wouldn't push more than 3 top sets so I stopped. I think I've still got it!

    Bent Rows
    5x10

    One legged glute bridge
    4x12

    One legged deadlift
    4x10

    Lunges
    3x15

    Ab wheel
    4x12

    Been slacking a lot on ab work. Overall very happy with today.
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  25. #2545
    cheeky & annoying izzygrant's Avatar
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    welcome to silly rehab work hell. should help though.
    training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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  26. #2546
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    Originally Posted by izzygrant View Post
    welcome to silly rehab work hell. should help though.
    I swear these rehab exercises are harder than anything I've done on the 3 lifts lol.

    15 weeks out
    Bench
    barx2x15
    135x12
    185x10
    225x5
    275x3
    295x2
    315x1
    330x3 PR yay
    330x3
    330x3
    330x3
    All four sets were way easier than I thought they would be. Deloading last week was definitely a good call. Next week will be my last week of heavy benching before I start the meet prep cycle.

    Pullups
    lots

    DB Bench
    3x15

    Side Raises
    3x15

    Like always, I wanted to do a couple more sets with 330 on the bench but I have a history of over-doing everything so I've learned to shut it down when I'm feeling good, not when I have to grind out reps. Hoping to hit 335 for some triples next week.

    The gf squatted 225lbs today for a PR. Its her first time doing a max single. Pretty sure she would have 240-250 in her if she peaked. I took her from never having touched a weight before to now having sqautted 225, benched 135 and deadlifted 305. She's been lifting for a little over a year. I'm a good coach!
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  27. #2547
    Registered User martin_mathers's Avatar
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    Light Front Squats
    barx2x10
    135x5
    185x3x3

    Light Deads
    barxmillion
    135x10
    225x3
    315x2
    365x2
    405x2

    Rows
    4x12

    Not enough sleep the night before led to not wanting to do anything at all today. Good thing it's just a light day. Skipped the rehab work too. Gonna do them tomorrow before I bench.
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  28. #2548
    Registered User martin_mathers's Avatar
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    One Leg glute bridge
    4x12

    One leg deadlift
    4x10

    Lunges
    4x15

    Used a 50lb kettlebell for all these rehab exercises. The one leg deads were starting to get challenging. The lunges also gave my quads a real nasty pump.

    Close grip bench
    barx20
    135x10
    185x10
    225x10
    225x10
    225x10
    225x10
    Kept it super light and easy again this week. Going to start pushing the close grips a bit next week.

    Pullups
    lots

    DB OHP
    4x15

    Curls
    2x20
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

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  29. #2549
    Registered User martin_mathers's Avatar
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    14 weeks out

    Deadlift
    barxmillion
    135x2x5
    225x2x3
    315x2
    365x2
    405x1
    465x1
    510x1
    545x1
    545x1
    545x1 Volume PR. Also without a doubt the fastest reps I've pulled with 545. Definitely felt like I had 600 in me today. Gotta stick to the game plan though.
    505x1 Beltless

    Speed Paused Squats
    up to 225x8x3
    Gonna keep doing these at least once a week to build speed and explosiveness in my legs again. Going to keep them around 50%.

    Rows
    4x10

    GHR against band
    3x10

    Had to rush through the assistance exercises today and I was pretty out of breath at the end. All in all great deadlift day.
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

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  30. #2550
    Registered User martin_mathers's Avatar
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    14 weeks out

    Bench Press
    barx20
    135x15
    185x10
    225x5
    275x3
    295x2
    315x1
    335x3 PR again. Got out of groove though.
    335x3 Easy.
    335x3 Even easier.
    275x5 Paused
    275x5 Paused
    275x5 Paused
    Again wanted to do more triples with 335 but theres no point. Don't want to get "too strong"/burnt out too far out from the meet. Very happy with how easy they felt.

    Pullups
    lots

    DB OHP
    4x15

    Facepulls
    3x15

    Well thats it for my offseason bench training. Meet prep starts next week for the bench. Going back down to 275 and will start building up again.
    My training log: http://forum.bodybuilding.com/showthread.php?t=129669663

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