As this is the first post in this training log I'll start with a recap of where I'm at and where I'm headed. I woke up this morning at 246 and I'll be competing at the Raw Unity Meet in Orlando in Late February at 220. I've just begun my diet and I've just recycled my programming. Actually right now I'm just benching--due to a low back problem--but in another week or so I should be back in action with everything else.
My goal for RUM--build on my previous raw total of 2030@220 which I made last year at the Clash for Cash in New Orleans. I'd put my actual numerical goals out there, but for some reason people get weird when you believe you can do great things...

Anyway after pulling out of the USPA West Coast Open Dec 1 due to the back problems, I still met and outdid my goal of benching 500 by my 30th bday--I hit an easy 510. So now here was Monday's short bench training session (I move the weight up in a linear fashion each week or twice each week)

Paused Bench (all reps paused)

warmups
365x1
405x1
435x6x2 sets

Bench (touch and go)

455x3x2 sets

So there it is... short and sweet, back hurt some... Today I'll bench again...I am a proud bench specialist right now!