Heavy Bench Day

Sort of a strange day lifting today. It was "Heavy" Bench Day today, but the prescribed work sets for my competition bench were 95#x2repsx5sets. I trust the program but Lilly also says to add weight if the bar feels too light and take it off it it feels too heavy so going in I figured I would be adding weight to my comp bench sets. I actually only ended up adding 5# for the last three sets because even the 95# felt pretty weighty. Not sure if this is because I was up late last night watching the Sox (whoo hoo!) or if it's because my body is still adjusting to the new programming, or something else entirely.

It was a quick workout today, just over an hour of lifting. That's good since I am planning on squatting tomorrow evening instead of Saturday morning, but it still felt too short to me so I added in 4 minutes of Tabata rope work at the end. I think I drank too much coffee pre-workout too so I had some extra energy to burn off and 4 minutes of rope work took care of it nicely.

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Training today:
Warm-up (foam roll, mobility work, push-ups. band pull-aparts and band-pulldowns)
Bench Warm-up Sets: 45#x10, 65#x5, 75#x3
Competition-style Bench: 95#x2repsx2sets; 100#x2repsx3sets
Close-Grip Bench: 100#x3repsx2sets
Pause-Bench (pause 1" above chest): 90#x6repsx2sets

Tricep Pushdown: 60# (4x10)
DB Shoulder Press: 25# (4x8)
Eccentric Chin-upsx3,3,2,1

Tabata Rope Work - 4 minutes