For some reason only know to the great holy ghost in the sky, my bench stayed pretty fucking decent while taking six months off from touching a barbell, and doing cross fit, well not really but kind of did.
Push-ups, lots and lots of push-ups, I was banging out push-ups like I was locked up again.
So, fuck all the hoopla, here's my top set 545
I've killed my warmup sequence to bar for one and one rep for every plate flip; it seems to work very well for me.
I followed this up with some Red shoulder saver pad work; I stroked 315 for an easy 30.
I finished up my day with the usual bench day shit, back, bi's, and tri's
