Went to the commercial gym to do shirted bench. Today was 4 sets of 3 reps training.

warm-up

bar

135 x 10

225 x 3

315 x 3 on 4 board

add shirt

405 x 1

455 x 2

(form was not good enough to do triple cause it's hard to have good setup in the power rack at the commercial gym)

drop the weight to 425

425 x 3

435 x 3

435 x 3

At the last 2 sets i was able to use my leg more. Doing triple in the shirt every other week will help my bench cause i'm not use to the kind of work. First rep is always fast and easy. The second and third need more work and this kind of work will give more to my 1 max.

I helped a guy at the gym who bought a rage x benching in it for the second time. First time he was alone and had problem getting the groove and could only go half way. But with my help today he touch. Breaking into the shirt from a 2 board to a 1 board and a full rep. He was happy and love to bench in a shirt. And for my part i had somebody to do shirt work at the commercial gym so i was happy too.

I might bench with Mat Court next week.... :) 

I did 2 round of rack lockout to finish my tricep.