Just finished day 1 of week 4 of this 9 week bench program. The first 3 weeks were tough for me because I had to adjust to all of the volume. This was the first week at 90% and it went better than expected. There are 7 of us at The Strength Lab doing this program so it is great motivation to try to beat the next guy on their max reps sets.
Warmed up with 100 tri pushdowns and 50 facepulls and a ton of light reps on bench to loosen my pec up.
Bench Press: 60%x8 -265 75%x6 -325 80%x5 -345 85%x4 -365 90%x2x3 -385 90%x max reps -385 x 5 reps
I probably sandbagged the max reps set a little bit, but my pec was tight and 5 is the number I had in my head so I just played it safe.
Accessory work: Football bar close grip Incline press 5x5 superset Cable overhead tri extensions 5x15
Hanging Leg raise 3x10
https://www.youtube.com/watch?v=d3Dsy-0bQSY
