What a day what a day! There are tons of variables that have changed this training cycle that I believe have aided me in my progressing bench, none that will be mentioned at this time. The things that I will mention aiding in the bench progression are for sure adding speed bench back in. Not just adding it back but implementing it properly, made a video regarding this already, making sure my speed was explosive and violent. The choices of Max Effort work have been a plus as many of them I have not implemented in over a year! Visually the most progress I have is my speed and accelerating through the entire press, this is a direct testament to listening to Dave harp on sticking points may be as easy as a speed issue and nothing else. Some of these reps were not the cleanest but not all max effort work is, we are here to strain!
*Bench + Chains 1x1: 325 + 4
Guys 2-4 chains
Ladys .5 - 1.5 chains
*Spotto press 4x12: 225
*Bent Over Rows 4x8: 245
*Assisted Pull-ups (Wide, Narrow, Neutral) 8 reps each position = 1: 3 sets grey band
*Bent Over Rear Delt Flies 4x15: 15,20,20