This is the best bench training session I have experienced this whole cycle oddly enough! Comes after a prep meet where prior I could not bench hardly for two weeks. There was no pain, I felt tight and stable, and speed work usually aggravates my triceps but, I was good to go and get my accessories in after. Keeping this train rolling hopefully through Record Breakers!

Speed Bench 1 board, 3’s PAUSE (Think Stretching) 9x3: 205 + 2 Chains
Light DB Flies 3x15: 20
Spider Curls 3x20: 15
Banded Tricep Press downs 3x20: Green
Banded Face Pulls 3x20: Orange