Week 1, Day 2 Monday’s Bench 9.30.19

Normal 10/20/Life Warm-up

• Suitcase carry
• McGill big 3
• Cervical/Thoracic Mobility 
• Lock pull-down 
• Shoulder big 3
• KB row
• DB press

Training:

• Bench top set of 235×3, 285×2 plus 220-ish in chain
• Added SDP shirt Size 60: 5boardd-375×3, 4board-415×3, 3board-465×3+ chains
• Incline DB press: 3×10
• Triceps pressdown with bands: 3×15

Like the squat on Saturday, the bench was HEAVY. I fell to some peer pressure and went heavier than I should have and doubled 285, when I should have went lighter and did a triple.

After I finished my raw work, I moved on to SDP work with varying grips as the shirt was stretching. I had a couple training partners wear this shirt for about 10 sets before I slid it on and started with a 5-board, then down to a 3 by my last set.

The good news is my shoulder felt fine with the wider comp grip in the shirt/felt good in the shirt overall (I was concerned about both). I was a little worried after not loading it that heavy for 11months that it may get grumpy, but even 4 days later I have zero pain.

Great session, very happy with the progress.

The weight loss is still a work in progress (diet is good but snacks)–lot’s of cool things on the horizon that I’m excited about in training and in life, so it’s not a huge concern at this point. Simply dropping about 5-7lbs has made a massive difference. I want to carry about 285-90 with the same BF composition as I carried at 265.

Tossing Pred briefs on this weekend and will be cranking it up a little bit! I’m thinking around a 600 triple and 700 single plus chains. We shall see.