Warm up
Exhausting 18

Bench
Close grip 315/360/405x3
Puased wide grip bench 315 3x5
Assistance
Band pushdowns 1x100

Now that I'm back into the shirt I was really trying to formulate my plan. I figured out my shirted bench night off of the T Baggins squat cycle from 5/3/1 For Powerlifting. So that's really going to be more of a top end day. So now that I'm departing from Max Effort bench, I needed to figure out what I would do on what was my Dynamic Effort bench day. I really like running 5/3/1 so I figured I'd hammer out my triceps with a close grip day.

I shot a little low with the training max number. I just used 500. I figured since I'd really be beating myself up on shirt days, I should go with a lower percentage for the other bench day. That's why I only went with prescribed reps as well. I am going to run this a few times before I decide to work max reps. I'm within 12 weeks of my meet so I need to be recovered for shirt night most importantly. I haven't taken 405 out of the rack by myself in a while. I'm going to have to get used to this. No big deal, I figure it will make me stronger.

I'm a little embarrassed to say my biceps tendons were a little strained from going out stand up paddle boarding the day before. That's why I only did the band pushdowns for assistance. My arms were achy as hell. Note to self, don't dig deep with the paddle when I go out boarding especially the day before benching.

That's it. I dug close gripping. I'm also glad to be back to some 5/3/1. I like the security of knowing what I'll be doing week to week.