Originally Posted by HardCory
Congrats that's awesome; you've got me pumped up to compete.
It's lots of work but a lot of fun as well.
* Bench work supersetted with Bicep Pump work (not noted below)
145x5, 4 sets
Chest pre-pump work (pushup partials)
Bench (Chains +50)
135, 155 (+10 each set) 195x3, 195x3
177.5x6, 4 sets
BW +10 x 6, 4 sets
Partial Bench (10 middle reps and 5 top reps - constant tension, then 5 full reps)
135, 3 sets - (these were actually done as 1 set prior to the 6 rep bench sets, 1 set prior to ring dips and 1 set prior to speed work below)
Chest Pump Work
Speed Bench (Chains +50)
125x3, 5 sets