First cycle of 5/3/1 on bench under the belt. Everything was pretty easy so I did an extra single. Lots of mental issues with bench still – focusing on my elbow too much, yet, and just not comfortable/in a groove at all. Dialed weight back after doing the singles and did a 3×3 with 315 on paused bench, which felt really solid and strong. The paused work really hits the triceps hard so I did some light tricep work and then some decent shrugs.
Bench Press:
135x15x1
185x6x1
225x6x1
275x5x1
315x3x1
350x1x1
360x1x1
Paused Bench Press:
315x3x1
315x3x1
315x3x1
Flat Neutral Grip DB Bench:
60x5x1
90x5x1
110x5x1
Seated Tricep Extension Machine:
75x8x1
75x8x1
100x8x1
Smith Reverse CG Bench:
195x10x1
245x10x1
245x10x1
Snatch-grip Shrugs:
225x10x1
315x10x1
405x10x1
495x10x1
Shrugs:
495x10x1
495x10x1
405x15x1
Duration: 60 minutes