Week 10 Day 3 Bench Press

It was a heavy bench day but I did not go over 315 lbs. My goal going into today's workout was to hit a few top sets of 315 lbs and see how everything felt and responded. I'm happy to say the weight moved well even with a good 3 second pause on my chest. I managed 3 sets of 3 reps with 315 lbs and then decided to bust out a few sets of the same weight but only 1 rep. Just practise my technique and grease the groove with a heavy weight.
After that I did some top range bench press static holds. Essentially I set the bar up in a power rack so it is about 6 inches from full lockout. I then press the weight to lockout and hold it for 10 seconds. With enough weight you'll be shaking like a leaf by the end of the 10 seconds. With this exercise you go beyond what you normally could bench press. This allows your body and more importantly your brain to feel the weight in your hands. Static isometric contractions like this do actually help to build strength. 
No accessory exercise for chest just back and triceps and that was it.
My morning shake
scoop of unflavored whey isolate protein
scoop of oats
scoop of collagen hydrolysate
cocoa
honey
spirulina
instant coffee
almond milk
blueberries

Use the KISS principle for training gym rats

Day 3 
Bench Press warm up bar x 10, 95 x 10, 135 x 10, 185 x 5, 225 x 3
work sets 275 x 3, 295 x 3, 315 x 3 3 sets, 315 x 1 4 sets
Top Range Bench Press Static Holds 10 seconds
315, 365, 405, 455
Wide Grip Lat Pulldowns
Straight Bar Tricep Pressdowns