I've been working on some technical issues in my bench, mainly my set up and keeping my lats tight the entire time. I have a bad habit of setting up tight, and relaxing and having to attempt to re-tighten after the handoff. My last couple sets I could feel a huge difference.
I did a lot of really light upper back, tris and shoulders to warm up so I could take less reps per set in my warmup sets, so I could focus on each rep a lot more.
bar x 5 135x3 185x3 225x2 275x2 315x1 365x1 385x1 410x1
430x1 to a 3 board - also very easy
My 385 was pretty good from a technical stand point, but I could feel a huge difference in how tight I set up and how tight I stayed on the 410 and it moved even faster. Probably safe to say this would be a good opener for the Arnold.
Accessory work:
Machine Reverse Flys 4x20 Dumbbell bench press (slight incline) 20x60 lbs, 10x85, 10x105, 20x60 lbs Wide Grip Seated Cable Rows 3x15
