First time i'm doing raw bench without the slingshot.

bar x reps

135 x 10

225 x 6

245 x 6

275 x 4 sets of 6 reps (work set)

Pause bench (5,4,3,2,1 system)

225 lbs

245 lbs

275 lbs

The more reps i did the more my raw bench was getting back. Still some discomfort from injury but it felt a lot better than previous week. I'm looking foward a good shirt bench training on friday.

Tricep push-down

4 sets of 10 reps

Tricep single arm push-down

Bicep single arm curl

2 sets of 6 reps for both