ME Bench

I couldn't think of a better way to celebrate the 4th than with some max effort bench

warm up, gpp
barx10
135x10
225x5
275x1 paused
295x1 paused
315x1 paused
325x1 paused
this is a new pr for me by 5 pounds. I know not that impressive but again I have never been a very good bencher but i will take any pr not matter how small

back of sets
3x3@295 all reps paused
i decided to have some fun and breakout the sling shot. I will be using the sling shot for a few weeks to see if i can force some new gains with overloading and get my nervous system firing better.
Sling shot 295x6
315x5

Floor pres
3x3@275
added sling shot 275x10

low pull cable row
5x10-12 increasing weight each set

lat pull
4x10@170

skull crushers
3x10@70

rope pull downs
3x10@60

behind the neck press
3x10@135...i know a lot of people dont do these because of the "risk" but these work well for me and hit the shoulders/lats in a different way that traditional strict presses.


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