I've been working on not letting the bar sink into my chest. With the Arnold coming up and only a handful more bench sessions, I went with 1 chain per side so I could still feel some decent weight with the bar on my chest, and a minimal deload at the bottom.
Bench +40 lb in chains
bar x 5
135x3
185x3
225x2
275x2
315x2
335x1
365x1
380x1
I started hitting more upper back/ shoulder warmups prior to benching and way lest reps in my warmup sets. I have always had a bad habit of doing reps with no specific intention other than to get some blood moving. Now, all my warmups, even the empty bar are set up the exact same as a PR attempt. I really think this is going to pay off big as I continue to work on some technical issues. I've been lucky to start training with long time Westsider, Angelo Berardenelli, who has helped me a ton!
Accessory work:
DB Incline Press 5x10
superset
TBar Rows 5x10 heavy
Wide grip pullups 3x10
superset
cable tri overhead ext. 3x20 light