At Detroit Barbell, Detroit, MI
warm-up
sled 45x6
band pushdowns
band face pulls
stretching
mobility
Floor Press - bar x10, 95x6, 135x6, 185x3, 225x3, 275x3, 315x3, add big ass chain (draped over sleeves) x1, add chain x1, add chain x1
JJ said I took about 5 secs to lower the last one and was putting all the weight on my pressing muscles. He said I need to use mh lats more. Clay had been talking to me about some stuff with the floor press and boards. He went on about pulling the elbows into the lats and bringin it down fast while staying tight in the back.
add 3 board x1 - smoked it, checked depth and triceps were flat with elbows about 1/2" above the ground. The boards keep your elbows from slamming the floor and causing you to dump it.
335 + 3 chains/side x1
345 + 3 chains/side x1 PR - smoked it
MM 5 Board - 365x5, took some new techniques and put them to use, 425x3, 455x3 PR and a joke
Giant Set
Chest Supported Row - 4x6-10
Machine Shoulder Press - 3x15
Machine Tricep Pushdown - 3x10
First good bench workout I've had in weeks. The stuff I learned tonight will also keep my pecs from feeling like a train wreck.
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