warm-ups
Indian Club swings, band pull aparts, reverse grip dumbbell press
Bench
Worked up to 315 doing triples
put on Metal King Presser single ply bench shirt
405 for 2 sets of 3 reps
455 for 1 set of 2 reps
495 for 1 sets of 2 reps
slight incline dumbbell press
90's for 3 sets of 20 reps
standing military press - barbell
135 for 3 sets of 10 reps
t-bar rows
worked up to 3 plates doing sets of 12 reps for 3 sets
My bench has been feeling great. I plan to continue to do shirt work every other week and follow the main bench movement with a dumbbell movement. This combination seems to be just right for where my training currently is.