Phase 4 Week 3

Bench day: warm up with kettlebell halos and medicine ball throws
Gym temp: 85°

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

45 x 10

135 x 6

185 x 5

225 x 3

275 x 2

315 x 1

335 x 3
365 x 3

380 x 3 (now my heaviest weight pressed from chest since my pec tear, my pec was very tight after this)

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

405 x 3

Reverse band bench (contest grip w/ bands set up to take about 100 lbs. off chest, paused of course)

420 x 3

Rows with bands

Elite Onyx Black x 20, 20, 20, 20

My bench is around 95% of what it was when I partially tore it on 5/1/16. So I'm pretty OK with that.