Since I am very far from a meet I am not doing a regular competition lift (like the original 5/3/1 set up). My shoulder is also a mess so I stay away from straight bars since they cause my shoulder / tricep pain to return due to mobility issues.
For bench I will be rolling with the swiss bar, this will keep my shoulders adducted and hopefully take some strain off of them and also let me focus more on tricep strength. Bench press is my weakest link (outside of mental mindset) when coming to the three main lifts at competition so I have enlisted the help of Casey Williams to remotely work with me on my benching.
top set today, 245 x 5:
Training:
| Decline Hammer Bench against bands, | ||
| Slight Incline DB Fly Press | ||
| Seated DB Side Raises with partials after each set | ||
| Rack Slide Fat Bar Shoulder press, 5x6 | ||
| Bent Rear Delts with super set of 20 band pull aparts | ||
| Leaning Rope Tricep Extensions w/ one dropset till fail |
