Friday shirt bench march 11
Today was the one rep week
warm-up raw
bar
135 x 10
185 x 1
225 x 1
275 x 1
4 board
315 x 3
shirt on
405 x 3
455 x 2
495 x 1
455 x 3
Wanted to do more than 495 but i only had one spotter and it was not safe. 455 x 3 felt good so next week i'll try 465 for my 4 x 3 training.
accessories
rack lockout
135 + mini-bands x 5 reps (5 seconds hold)
225
275
315
Tricep push-down
4 sets 10 reps