Damn good workout tonight. Last week 285×3 on paused bench was brutal and today I easily got 300 for a double (had another rep or two in me). My bench speed was even faster than last week. I used a narrower stance (feet tucked together under the end of the bench, on my toes), and that felt great. Tried the flared elbows thing again, but 235 felt heavy doing it that way so I went back to my normal form and killed 270. After the main bench work I decided to do some pin presses with the bar starting 4.5″ off my chest. Despite being pretty fatigued these still felt good on the tris and I got some decent weight moving. My weak point right now is definitely my chest.
Warmups:
Bench Press
CG Bench
BB Cuban Rotations
BB OH Press
Paused Bench Press:
135x12x2
155x12x1
235x5x1
270x3x1
300x2x1 (PR)
270x4x1 (PR)
DE Bench Press:
210x3x5
225x6x1
Ballistic Smith Bench Press:
105x5x5
Pin Presses (bar starting 4.5″ off chest):
275x3x1
315x3x1
365x3x1 (PR)
315x3x1
Paused Exaggerated Incline DB Bench:
100x8x1 (PR)
100x6x1
100x5x1
Cable Pushdowns (hard tower):
108x8x2
DB L-Laterals:
35x12x1
50x12x1
35x20x1
+ stretching
Duration: 60 minutes