Of course as I'm preparing for a Deadlift only meet in a few weeks my bench continues to improve, not that I'm complaining. I've been training at Elitefts just about every weekend for the past 15 or so months, and probably benched about half of those times. Lately, I've been training with guys like Ted Toalston, Steve Diel, Matt Smith, Dave Tate, and a few other Team Elitefts members here and there. I can't even begin to explain how much I've learned from these guys. Now things are starting to click with my bench.
Warmup: 50 very light hammer strength triceps extensions bar x 10, 135 x 10, 185 x 10 225x 5, 275 x 5 315 x 3 365 x 3 385 x 3 405 x 3 PR - I've never hit more than a single at this weight.
Accessory work: EZ Curl bar Skull Crusher x 10 right into 20 close grip bench. 4 rounds with 95 lbs.
Cable Tri pushdowns superset shrugs x 2 max reps sets
Here is the video of the 405x3 - Thanks to my training partner Adam Privett, the best liftoff man in the game!
https://www.youtube.com/watch?v=Zl3p9lFMAiA
