I have been training at elitefts in the S4 Compound for the past year and some change. My Friday training depends on what day over the weekend I head up to London. Saturday everyone trains lower body, Sunday everyone benches. I'm heading up tomorrow morning so tonight I benched.
Since I'm not benching in a meet any time soon, my goal is just to train hard, stay healthy, and not lose any strength. Tonight I messes around in my Metal Bash single ply shirt.
Warmup: 50 light cable tricep push downs, 50 cable facepulls
135x10 185x10 225x10
275x3 315x3
Shirt on:
365x1 to a 3 board
405x1 to 3 board
455 x1 to 3 board
515x 1 missed
I've only benched in this shirt a couple of other times and I still have A LOT to learn. No one in my training crew during the week lifts in gear so it's tough to get it comfortable with the shirt.
Accessory work:
Dumbbell overhead press: 3x15 @ 75 lbs
Seated Cable Rows: 3x 30
Shrugs: 3x30
Tonight was a decent workout, but I'm looking forward to heading to elitefts tomorrow to train.