Warm up 3 x 10 DB floor presses (40s)
Bench (raw) 3 x 5 135lbs
Pause tri presses (variation of a JM presses) 4 x 10 65lbs
Isolated DB extensions 5 x 15 each side
Front x Lateral raises 3 x 20 each (10lb DBs)
KB rows (60s) 3 x 10 each side
Bicep Curls (20s) 3 x 10
Marshall pointed out that my shirt had too much space between my elbow and where the shirt ended. But locking out nonetheless is the hardest part in gear (or so I'm learning). I can get my bench to explode off my chest but then the real work begins. The answer is clear: work on your lockout. Implementing all different kinds of tricep work will be a focus for months to come - especially working on the anconeus muscle (a small muscle on the posterior aspect of the elbow joint and continuation of the triceps brachii muscle.
Laura has an awesome video demonstrating what specifically is the anconeus muscle and why it's important for your bench.
[youtube=https://www.youtube.com/watch?v=rZcWkXEOKGI]
Here's my training:
[youtube=https://www.youtube.com/watch?v=8Yql2lAXt5I]
[youtube=https://www.youtube.com/watch?v=XhnGJXL1X_c]
[youtube=https://www.youtube.com/watch?v=bN3LsFqMU-I]