Phase 4 Week 1

Bench day: warm ups w/ kettlebell halos and medicine ball throws
Gym Temp: 85°
Music: Sleeping Giant, Dread Champions of the Last Days

Bench (contest grip, middle finger on 32" rings, all reps paused on chest)

45 x 10

135 x 6

185 x 3

225 x 3

275 x 3

315 x 3

335 x 3

355 x 3 (this is the heaviest weight I've benched since tearing my pec - which felt OK)

2 Board bench (medium grip, pinky finger on 32" rings, all reps paused on board)

370 x 3

375 x 3

Reverse banded bench (green bands set up to take about 100lbs. off chest, all reps paused)

385 x 3

Incline bench (medium grip, paused of course)

135 x 5

185 x 5

225 x 5 (at this point I thought I was pushing my luck with all of the benching so I stopped here. I feel pretty blessed being able to bench press this heavy when the tear occurred only 2 1/2 months ago)

Rows with bands

Elite Onyx Black x 15, 15, 15, 15