JM Press w/doubled mini bands
Pulldowns – 160x3x10
DB Rear Delt Raise – 30x3x10
DB Power Cleans – 30x3x10
Hammer Curls – 60x3x10
405lbs was not a PR, but it is the most I have benched raw in 20 years. This was also 19lbs more than I benched in my raw competition last September. I discovered while training tonight that my speed was not where it needs to be. I just finished a three week wave of RE benching and will be starting back DE benching Sunday. I also plan to start back on BodyQuick this weekend. BodyQuick really helps my speed and explosiveness. Sometimes I will just take it at meets. This stuff works so well that you can tell a difference in an hour or less. BodyQuick is safe and can be used in drug tested federations.
For more info on BodyQuick: http://www.bodyquicken.com/
The best price can be found at BodyBuilding.com: http://www.bodybuilding.com/store/bq/body.html