5_8 ME Bench

Took a 30 min nap at lunch (recovery mode)
Still feeling tired--ugh

ME Bench night
high volume week 3
goal--get in as much specific bench work as possible
Music Pantera and Strapping Young Lad

Flat Bench
competition grip
warm up 45 X 12, 95 x 6, 135 x5, 155 x2 all touch and go

1 185 x 1 (all after here done with audible commands
and a full pause) (6,3) (RPE, threat)
2 190 x 1 (6, 3)
3 195 x 1 (8,3) felt like a good working wt
4 195 X 1 (7,3)
5 195 x 1(7,3)
6 200 x 1 (8,4)
7 225 x iso hold at just short of lock out
for 4 seconds
no startle--relaxed breathing
8 200 X 1 (7,3)
switched to middle finger at rings
9 160 X 1 +1
partner applied isometric at about 4 inches off chest
and then completed 1 more rep

2 board press
185 x 3 (9,4)
pinkys at ring
felt much slower and harder than normal, skipped other sets

Ring Rows
rings at about 2-3 inches above bottom support for bench
palms face each other, feet up on bench BW x 8
same but rt foot up only BW X3
same but left foot up only BW x2 (much harder than rt)

palms up, feet up on bench BW x5

Push ups to rings
partner holds feet, so done to parrallel BW x 3
angled Bw X 8

done