Luckily I've only had one bad bench day in the last couple of months, to the point where I couldn't floor press 135. Not sure what was different but I've only been feeling better and more confident under the bar. This week I added accommodating resistance using mini bands.
Tuesday
Bench 125lbs - 5 x2
CG Floor press for triples - worked up to a heavy double. Everything felt easy so I kept going (175lbs x 2)
DB Incline - 30's 2 x 20
Face pulls x 100
Thursday
Good mornings - 4 x 6
heavy DB rows - 70's 3 x 10 each
Stiff arms 3 x 10
Face pulls x 100
Friday
Floor press 155 - 3 x 5
Arnold presses - 30s 3 x 10
Machine press (slow) 3 x 10 x Machine row (slow) x 10
DB Front/lat raise 50 each
Rear delts 100 reps
Doing DB from/lat and rear delts have made such a difference aesthetically and performance wise. I recommend doing these 1-2 a week for a few months, you will see a difference, and it doesn't hurt to try something new in your training. You never know if that is the missing element in your training.
Sunday
Front Squats 135lbs 5 x 10
Leg press (wide) 3 x 20
Heavy Sleds
I had to work today so it was to the point training.
