Week 1 Day 3 Bench IT!

Yesterday was a off day but I did a little conditioning work at another gym because we were out of town. They had no air dyne bike or similar so I did the revolving stairs of death. You know that huge stair machine that barely anybody uses because it makes them sweat too much....20 mins on that and done.
Today we are back at the home base gym and day 3 is bench press day. I toss and turn the night prior just thinking about it, issues yes I know :). My bench press is in a bad rut and has actually gone down from what it was. Battling nagging injuries is part of the game and realizing you cannot always be in a linear progression is reality. 
Again I will show the difference between the old and new day 3 and I could have added 5 sets of seated DB presses after my bench press but in my reality my shoulders do not need the work. It will push them into a state of overtraining and the left shoulder is being a bitch. These workouts are very similar except in the old workout I was supersetting the back work with my 5/3/1 bench press workout. Something I found took away from my bench press workout but during this phase it was not all about strength gains.
If you're reading all the blogs you'll notice my last lighter bench press work on day 1 involved using the sling shot and today I did NOT use a sling shot. My shoulder felt better pressing and I managed a PR on my last set and my training max set felt great! I will follow this thru for next week...
Remember it's not all about training to failure every set, this will just crush your central nervous system and lead to more injuries and stalled training. The examples I'll use is my own training today for incline DB press and narrow grip pullups. When I'm training for pure strength gains I do NOT pyramid the sets and go to failure every set. I pick a weight that I can do for 5 sets. On the first couple of sets it will be easier but I stop at 10 reps, but by the last set it will be almost a failure set or I stop short of 10 reps.  
Bench IT smart and be the king/queen top gym rat!!! 


Week 1
Day 3 
1. Bench Press warm up bar x 20, 135 x 10, 185 x 10, 225 x 5
work sets 265 x 3, 275 x 3, 280 x 6 new PR!  training max set 315 x 1 easy
2. Incline DB Press 45 degrees warm up 35 x 10, 50 x 10
work sets were supersetted with my third exercise narrow grip pullups
70 x 10 for 5 sets
3. Narrow Grip Pullups bodyweight x 8 for 5 sets
4. Decline EZ bar tricep extensions supersetted with close grip EZ bar presses
Used the same bar weight for both exercises.  3 sets of 10

Old Day 3
1. Bench press 5/3/1 sets NO training max set supersetted with narrow grip pullups
2. Incline DB Press 4 x 10-8
3. Tricep exercise