Speed bench for me these past 6 weeks have felt good ONE time. This is due to my own downfalls with weekly planning as Friday night is usually a "cheat meal" and I always end up eating stuff that does not digest well later in the day which directly affects me waking up. Saturday is an early training day so one meal is put down before training, the body does not care for that either, enough bitching cause no one cares and it does not matter, 60% today and it felt heavy. Struggled here to make reps consistent, the speed was good but it was at the sacrifice of form. Our moderate movement today felt surprisingly good, close grip 1 board bench, took about 80 of my max for 5 reps and it moved well. Even from a percentage standpoint, I feel it was spot on and right where I wanted to be. This movement has increased over the last 3 weeks and consistently felt moderate aka progress.
*Bench with chains 8x3: 225 + 4
Guys 4 chains
Girls 2 chains
/ no chains
*Close Grip Shoulder Saver Bench Medium Set of 5: 305
*Decline DB Bench Press 4x10: 95
*Standing Side raises 4x8:30,35,35,35
*Seated DB Zottman curls 4x12: 30
*Chain Push-Ups Mega Drop Set 3x:
*rear delts 3x30