The goal today was to test my 3RM for bench. Training has been going well. I've been able to keep my pec and bicep tendon healthy. Today's training went much better than predicted as a result.
Ex wife pec
Cut the volume on warm ups to stay fresh-
DB bench 40# 5x10
Neutral grip lat pull down 3x10
Shoulder rok 2x5 each way
135x5
225x5
315x3
365x1
405x1
455x4
(Previous best was 445x3)
Add slingshot
405x12
Spoto presses
315x6x3 sets
Dips
BWx25
50#x25
50#x23
BWx25
Pull ups
10x2
Face pulls 5x10
Youtube is being a pain and won't let me upload the video, but if you have any interest in seeing me move the bar in a semi straight line four times from the bench position you can see it on my IG at THECASEYWILLIAMS