thanks guys, today was my first day back on bench and it felt fine so i tried my max (with the trainers pemission) and got 275! after taking so much time off im astounded by that number. then i did my normal workout and it was still fine untill i did tricep extentions, so i did skullcrushers instead.
bench: (warm-up) 1x1 at 275 PR 1x8 at 185 1x8 at 195 1x8 at 205
skullcrushers: 3x8 at 70
hang cleans: 1x8 at 135 1x7 at 145 1x6 at 155
then it was off to track practice.
jog: 1/2 mile in snow
dynamic stretching stuff
push-ups: 2x15 (trackys are weak)
stairs: 2 x 10 flights