Peak Phase Wk2 Day2: Opener and SlingShot bench

Time Frame

we are still using assistance techniques during the top sets of training, I am not a pose to it, I kind of like it cause I know it is decreasing the risk>reward potential. I am walking away from training sessions not feeling like I am going to die or break during a massage the following day.

Workout

Aerodyne Bike: 3-5 min

Foam Roll Lats: 3-5 min

Reverse Hypers: 2x15

Cobra Pose Stretch

Arm Circles Aganst Wall

Shoulder rök

 

Bench:

Bar x 5

95 x 5

135 X 3

185 x 2

225x1

275x1

315x1

345x1

360x1 (opener)

375x1 ( blue slingshot)

390x3 (red XL SlingShot had at least 2 more reps in tank)

415 hold for 10 seconds

Low Spotto 3’s hold 3x6: skip

A1) Chest Supported Row 5’s hold 3x12: 45

A2) DB Bench Slow Eccentric 3x12: 50-60-70

A3) Bent Over Cable Behind Head Tricep ext. 3’s hold 3x12: 90-90(sloppy)-70

DB Flies 3x15: 15

Session

I typically dread bench day but I was not in pain and the warming up with a PCV pipe in my lat has done wonders for fending off pain during pressing. Even by the end of the session, I was not hurting, just slight discomfort. I would say MAX, 2 on a pain scale of 1-10. Opener felt good and every set in the slingShot was grooved the same regardless of size and color so, the bench is in a good place and I am happy with that!