I wasn't able to train yesterday because of work. Whenever that happens it throws off my whole week and things feel off. I'm a very routine person and I like regularity and planning. I had the thought for a moment of carrying the yoke today before benching but decided against it. Instead, I thought I'd slip lower work altogether and take something heavier this weekend.
Bamboo bar bench press
suspended 1 pood kettlebells from the bar using monster mini bands (1 pood is approximately 36.11 pounds)
8 sets of 5 reps
freak bar bench press
1 plate for 3 sets of 1 rep working the spring in and our 5 times at lockout, midpoint and chest.
1 plate for 10 reps with spring flexed outward as far as possible
1 plate for 3 sets of 10 reps with spring flexed outward as far as possible with a short mini band around wrists
-this really activated my delts, pecs, and forearms
chest supported t-bar rows
2 plates for 3 sets of 20 reps
barbell curls
empty bar for 2 sets of 20 paused reps