Monday's workout

This Monday was a ME bench day. This means heavy shirt work and heavy raw work after shirts.
Raw warm ups, then put on Rage X 46 single ply. 385x2 half way down, 435x1 off 2 boards, 475 off 1 board (easy) 500x1 off 1 board, 520 miss. I missed the groove on this one.
Raw work- Banded Db floor press- 105's +green x1 could'nt lock out, this was tough. 105's+ purple band x3, 105's x10.
Standing shoulder press- 135x5, 185x2x5.
Abs. Body Curls (inclined) 20 reps, V-ups 30 reps.

Old guy (Dale) did well tonight. He missed 275 on bench, but his other benches looked good.
DB floor press- 50's+ green bands 2x5
Standing Shoulder Press- 135x2x5
Same abs.
Dale is my lift off man and he does a great job at it. Anyone who has ever benched heavy in a shirt knows how important a good lift off man is.

Dan- (coach A) Floor bench- warm ups and then did 275 x3 which is a pr for coach.
Standing shoulder press- 3x5
Laterals- 3x12
100 rep tri push downs (tower)
Abs- 30 Body curls, 30 V-ups

Everyone else had the night off due to a WABDL meet coming up this weekend.