last training session of 2012, bench press and deadlift assisstance

Friday's squat session and yesterday's snow shoveling left my lower back feeling less than recovered for today's deadlift assistance session.  My chest was still a little sore from Friday's dumbbell power flyes too.  On a slight digression, back in the day, the dumbbell flyes we did were what some call power flyes today.  It wasn't until internet form police pukes started bitching about "you're bending your elbows" or "your elbows aren't straight enough" that flyes became the ultra-strict abomination that you see in bad YouTube videos.
ineffective dumbbell flyes
people that complain flyes don't work usually do them like this

In order to avoid the inevitable keyboard warrior bitching, the flyes that actually work are now usually referred to power flyes--although I doubt Arnold would give two craps about what some internet weenie thinks about his exercise form:

Anyways, with that pet peeve out of the way, I hit the bench press with a pretty decent amount of volume based on my previous sessions and felt pretty good.  I'm pausing all my work reps to really concentrate on building better speed off the chest.  My miss at 155 kgs from my last competition didn't start off in the correct groove so by spending a lot more time with paused reps, I hope to condition my lats and upper back so they won't go flat with heavy singles.

From my first warm up sets of sumo deadlifts, I could feel my lower back pumping up and I knew it was going to be a bit of a struggle to get in the volume I had planned.  I managed to get two of my three planned sets of 5 done but decided to move right to snatch grip deadlifts and salvage what I could before my super low back pump made it useless to do anything.

Snatch grip deads went pretty well but my lower back is still on fire 3 hours later.  I'm glad we're not expecting any snow tonight, I would not be looking forward to any shoveling tomorrow morning.  Finished things up with rolling dumbbell tricep extensions supersetted with dumbbell curls.  Elbows and shoulders felt good.  If I can strengthen and even thicken up my arms some, that 155 kg bench press should come a lot easier.

Bench Press:  135x10, 185x10, all reps from here paused, 225x5, 255x5, 255x5, 255x5, 255x4, 255x4

Sumo Deadlift:  225x5, 315x5, 405x5, 405x5

Snatch Grip Deadlift:  405x3, 405x3, 405x3

Superset:  Rolling DB tricep extentions:  45x12, 45x12, 45x8
                DB curls:                               45x6, 45x6, 45x6

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