A little about me before I get to the good stuff.. I've competed in figure, strongman, powerlifting.. and I have recently delved into the goofy ass world of Weightlifting. I have been in focusing on weightlifting for the past 3-1/2 months and my first competition will be July 28th. I meet with my weighlifting coach 3x a week and train with tthe guys at a powerlifting gym 2-3 additional days.

Monday is bench day for the guys so I get in early and do weightlifting related lifts and assistance work then jump in with the guys for their bench training. So here was yesterdays training:

Squats
160 x 10
199 x 4
221 4x2

RDL - 3x135

Jumped in with the Bench Master, Adrian Larsen and hit some chest stuff w/ him:
Incline Pin Press: 135x8
185 x 5
185 x 6

Dumbbell Bench -
45 x 8
50 x 5
50 x 4

Sledge Hammer to Tire - 3x30secs.

Light Jerks working on technique:
Triples - Bar
Triples - 65 x 2
Triples - 85 x 3