Still on my fist wave of 5/3/1 bench. I started this program to keep me honest. I don't have any planned comps so I need some type of program to keep me from getting lazy.
Warmup 100 band pull aparts and Lax Ball roll on pecs
Bar x 10
135x5
225x5 x2sets
275x5
70%x3, 80%x3, 90% x 8 on my max reps set.
Accessory work:
I set up in the power rack like I was doing reverse band bench with a lot of band assistance, but loaded no weight. I rowed the bar down keeping my back as tight as possible to work on my tightness and hit my lats.
I supersetted these with wide grip lat pull downs. 5x10 of each.
100 more band pull aparts to finish it off.
looking forward to the 531 week coming up.