Monday was a bit of a odd lift that my training partners have tried a couple of times, but was new to me.
It's basically just a paused raw bench, but with a Buffalo Bar, which is a slightly cambered squat bar. Normally this bar is used to ease shoulder stress in the squat, because the slight bend is more comfortable to hold on the back. When used for the bench press, it creates a small (maybe half inch) deficit, which helps build the low end of the lift.
Having never done it, I stayed a bit conservative with the weights, but was happy with how I ended up.
Warmed up, then worked up like so:
Bar (50) x 10
100 x 5
140 x 5
190 x 1
230 x 1
280 x 1
300 x 1
320 x 1
340 x 1
Honestly, even the pause alone made this movement hard, since I don't usually pause raw benches. Since the shirt takes care of the pause, I feel like touch and go keeps me a little more explosive.
After the benching, I did 10 sets of 10 on the standing T-bar row. Keeping the volume high on my second movement has really made a difference in my bench set-up, even though it's kind of boring just doing set after set of 10.
Finished with 4 sets of 10 on the dip machine, and 4 sets of 20 dumbbell lateral raises.