Speed Bench: 8×5@205/93 + green bands(over 100lbs at top)
Shirted Bench(52 RageX): 1@405/183.7, 1@425/192.8, 1@440/199.6, 1@460/208.7
Lockouts(4-5″ ROM): 3@455/206.4, 2×3@465/210.9
Band Pull Aparts: 3×20w/ choked monster mini
External Rotations: 3×10 w/ monster mini
DB Cleans: 3×10@25/11.3
Face Pull: 10@100/45.4, 2×10@120/54.4
This is the first time I’ve ever done speed bench for fives and it was weird, those last two reps just don’t want to be fast. The eight sets were four close grip and four medium grip and my shoulder survived all the way through. I borrowed a 52 ragex, I’ve had a 50 on before but it was just too damn tight. I also took some advice I heard on Fortified Iron about not benching to boards in the shirt so I took 405 with the shirt and fought it to a touch. It was a tough touch but it went and it was an easy press. I continued on up staying tight but touching each weight and the presses were all good, the 460 was a little slow but not bad.
Gave my shoulders/rear delts a good workout after just for good measure.
Way to throw that lightweight around, Ace, talk about time under tension. BOOM!