Time Frame
we are still using assistance techniques during the top sets of training, I am not a pose to it, I kind of like it cause I know it is decreasing the risk>reward potential. I am walking away from training sessions not feeling like I am going to die or break during a massage the following day.
Workout
Aerodyne Bike: 3-5 min
Foam Roll Lats: 3-5 min
Reverse Hypers: 2x15
Cobra Pose Stretch
Arm Circles Aganst Wall
Shoulder rök
Bench:
Bar x 5
95 x 5
135 X 3
185 x 2
225x1
275x1
315x1
345x1
360x1 (opener)
375x1 ( blue slingshot)
390x3 (red XL SlingShot had at least 2 more reps in tank)
415 hold for 10 seconds
Low Spotto 3’s hold 3x6: skip
A1) Chest Supported Row 5’s hold 3x12: 45
A2) DB Bench Slow Eccentric 3x12: 50-60-70
A3) Bent Over Cable Behind Head Tricep ext. 3’s hold 3x12: 90-90(sloppy)-70
DB Flies 3x15: 15
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Session
I typically dread bench day but I was not in pain and the warming up with a PCV pipe in my lat has done wonders for fending off pain during pressing. Even by the end of the session, I was not hurting, just slight discomfort. I would say MAX, 2 on a pain scale of 1-10. Opener felt good and every set in the slingShot was grooved the same regardless of size and color so, the bench is in a good place and I am happy with that!