Sunday has been bench day for as long as I've trained at the compound. My initial thought today was some speed work but I lost focus on that.
bench - against mini bands
worked up to 225 for a triple
removed bands
225 for a single
275 for a single
315 for a single
365 for two misses
The speed work was going well but I wasn't locking out evenly. My left was actually locking out sooner than my right. We took the band off to see if that was the problem and it helped some. Dave then pointed out I was only wearing one elbow sleeve and to see if wearing both fixed it. It did but now I felt like working up verses putting the bands back on the bar. So I did and I missed 365 twice. It was humbling but at the same time I was able to strain and miss and not reinjure my tricep. So while 365 handed me my ass I did determine where my strength is and that I can strain and the tricep tendon held.
dumbbell bench
40's for 3 sets of 20 reps
barbell rows
135 for 5 sets of 8 reps
chins
4 sets of 5 reps
standing military press with angle bar
95 for 4 sets of 10 reps
band pull aparts
mini band for 4 sets of 15