For my max effort bench work I worked up to a 1rm pin press. The pins were set about 3 inches off my chest, my sticking point. I've never done these form this position before. I plan to use them every other week or so to see if it has any carry over to my bench max.
It is definitely not an easy movement and took me a few sets to get used to.
Warmup:
2 x 20 dumbbell bench
100 band pull aparts.
Pin Press:
bar x 5
135x3
185x3
225x3
275x2
295x1
315x1
335x1
355x1
365x1
It is an awkward movement and took a few sets to get used to having to press of a second before the bar actually moved. I reset in between all reps on the sets of 2 or more and treated them as singles.
Accessory work:
100 heavy lat pull downs
- Every break I took I did 20 shrugs. I ended up breaking them in to sets of 10 at the end, so, I did a lot of shrugs.