ME shirted bench did not go as it was planned. In all honesty i totally wimped out and avoided what I was supposed to do. I was supposed to do full range triples, 4 sets of a challenging weight. Shit I came up with every excuse in my head not to do this. I ended up doing some descending board work but I didn't get near the work or volume I was supposed to.
Bench
Bar(50lbs)x30x3
140x12x3
190x5
230x1
280x1
320x1
Black catapult
370x1
410x1
Metal Prototype shirt
500x3 3bd
590x2 2bd
640x1 1bd
*The 640 to 1bd moved as good if not better as my bench ever has at that high a weight. I don't put a whole lot of stock into how my bench progresses via board work but 640 moved pretty fast, for me.
Giant press down with 4in grenade handles
4 sets of 30
Band lat pull through
*helps bring the weight out on bench and accept it into my lats
4 sets of 20
Abs
4 sets of 20