Contest Week

Dynamic effort bench day: last bench work before contest.
Gym temp: 85°
Music: As They Sleep, Dynasty

Dynamic effort bench (for speed, touch and go style, multiple grips @ 50% of max)

135 x 8

185 x 5

225 x 6 sets of 3 reps w/ 60 seconds rest between sets (these were very quick and explosive)

Triceps rope pushdowns

140 x 20, 20

Upper-body sled drags (sled drags doing multiple upper body movements like triceps extensions and front raises)

25 lbs. x 4 trips of 200'

Well that's pretty much it. I'll also do some light stretching and light sled dragging a few days before the contest. Rest, eat, sleep, repeat from here on out. I need to make sure I'm getting enough protein (200g), water (1 1/2 gallons), and sleep (8 hrs.) up until the contest.