Phase 1, Day 1 - Top End Overload Bench

Since some of you will be competing in the PL meet at the end of March, as I hope to do as well, I've decided to chronicle my journey in an 'EliteFTS' style of blogging.  I'm hoping this will also keep me consistent with my own training, and create a forum for commenting and advice.

Day 1 - Bench
-Dynamic Warmup
-Bar Bench w/ ~80lbs of chains at the top *for convenience I'm just gunna write the total weight at the top*
     125x5
     175x5
     215x5
     265x5
     305x5
     315x4
     315x5  for 3sets,
*3min. between sets

First set:

The weight moved pretty well, and aside for some slight flaring on last reps of sets, was aiming for 95% at the top, trying to get comfortable under heavy loads again.
In case the embed didn't work: http://youtu.be/8I-aZzLroYc

-Bamboo Bar w/ 25lb dumbbells  suspended from each side
     4x10

This was mainly done because the facility I train/work at has it and wanted to give it a go.  Felt really awkward at first but found my ground and could see its benefit toward staying tight, especially pressing off the chest.

-Green Band Tri Pressdown Paired w/ Core Work
     4x12  + 30sec Planks/Side Planks in between sets

Overall a solid training session.  Comment w/ any questions or email me at jms674@cornell.edu