Bench day at the ymca. I have a funeral tomorrow so I needed to train alone at the ymca. I hate benching at the ymca. The benches are terrible and I tore my bicep tendon at the ymca benching. But......I needed to train and train I did. I damn sure didn't push it to the max on the bench but I did get some honest work. I also noticed how strong my inner gear whore is. I didn't have my belt, wraps or weightlifting shoes. I felt totally exposed. RAW doesn't exist for me. It just means less gear. I realized that on the bench when 405 broke my wrists and 225 on the military wanted to fold my back in half.
Bench
Worked up to 405x6 then 455x1. I didn't tear anything so I ran away with out going heavier.
Standing strict military
135 for 8
185 for 8
235 for 8
Peck deck
3 tough sets of 8-10 with the stack
Dips
3 sets of 12
Push down
1 warm up set of 15
Stack for failure for 18 reps
Treadmill
20 minutes at 3.5 speed
Done
No PRs. No game changing sets. Just work.....for now.