Powerlifting Training 6/1/18 - Bench Day

The competition that I am looking at to compete is at the USPA Drug Tested Southern California Open at the Metroflex Gym in Long Beach, CA on Sunday, October 7. I plan on making a 1909lb Total, which is a International Total Elite number for the 275lbs Open Men's Division. I would need to hit a 765lbs Squat, 750lb Deadlift, and a 394lbs Bench by the time of the meet. The numbers seem high, but they are doable, since I'm more focused on lifting and doing more work than the past 5 years. Also, I'm not doing any half marathons for the rest of the year. This means that I will also be breaking some state and national records, depending on the referees that show up at the meet.

https://campscui.active.com/orgs/UnitedStatesPowerliftingAssociation#/selectSessions/2442908
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Today's session was to be a push/pull workout, but my body is still sore from Monday's push/pull workout and the monster squat workout on Wednesday. I didn't workout or do Jiu Jitsu on Tuesday and Thursday, but my diet yesterday was horrible and out of sync. Despite warming up, the speed bench was slow, but the rest of the workout was fine, once I got going.

Warm Up

Rope Triceps Extension - 2 sets - 40lbs - 12 reps
Hugs to Reverse Flyes - 2 sets - 12 reps
Hoist Machine Pulldowns (Pronated Grip) - 2 sets - 65lbs - 12 reps
Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps

Workout

Barbell Bench Press -
Dumbbell Bench Press - 
Wide Grip Cable Rows with Fat Gripz -
Cybex Pulldown Machine (Pronated Grip) -
Rope Triceps Extension -
​Oblique Crunches - 4 sets - 20 reps