Goal today (and for first half of training cycle for the bench):
Hit relatively high intensity for some volume. So my best at this particular max effort movement was 455x1. So I thought 405-435 for triples today would be a good way to approach it.
Shoulderok 3x10
DB bench 55# 4x25
Bench against double red minis
135x3x2 sets
225x3x2 sets
315x3
365x1
405x3x2 sets
425x2, help on third
425x2
Slingshot 405x5
So overall I hit 5 sets around my goal. The first sets at 405 felt good, so I went to 425. On my first set with 425 I pressed the weight straight up instead of back over my face so John helped me out on the third rep. I corrected on the second set, but cut it at two reps.
DB bench
125x20x3 sets
BW dips
2x25
BW pulls ups
10, 10, 8
Incline DB Tate presses
15, 15, 15, 10
Ex wife low back
[youtube=http://www.youtube.com/watch?v=tIyF__ilqrI&edit=vd]