Luckily I've only had one bad bench day in the last couple of months, to the point where I couldn't floor press 135. Not sure what was different but I've only been feeling better and more confident under the bar. This week I added accommodating resistance using mini bands.

Tuesday

Bench 125lbs - 5 x2

CG Floor press for triples - worked up to a heavy double. Everything felt easy so I kept going (175lbs x 2)

DB Incline - 30's 2 x 20

Face pulls x 100

Thursday

Good mornings - 4 x 6

heavy DB rows - 70's 3 x 10 each

Stiff arms 3 x 10

Face pulls x 100

Friday

Floor press 155 - 3 x 5

Arnold presses - 30s 3 x 10

Machine press (slow) 3 x 10 x Machine row (slow)  x 10

DB Front/lat raise 50 each

Rear delts 100 reps

Doing DB from/lat and rear delts have made such a difference aesthetically and performance wise. I recommend doing these 1-2 a week for a few months, you will see a difference, and it doesn't hurt to try something new in your training. You never know if that is the missing element in your training.

Sunday

Front Squats 135lbs 5 x 10

Leg press (wide) 3 x 20

Heavy Sleds

I had to work today so it was to the point training.