Week 11 Day 3 Bench Press

After blowing the dust of my wooden self spotting blocks, I headed out to the gym earlier then normal. The grand plan for today was to hit a few heavy singles and see how the weight moved. I was under no illusions I was going to hit a new PR this session. I looked back thru my logs and the last time I went above 315 lbs in training was back in May 2017 leading up to my last bench press competition. Yup 7 months ago so kids if you think you need to hit heavy, heavy weight consistently think again. 
By the time I hit the heavier weights, I was the only person left in the gym. Perhaps my loud grunting scared them away...My top set was 355 lbs no assist with getting the bar out and a 1 second pause on the chest. I thought about hitting 365 but decided it was not worth it, save it for competition day. After the top set I pulled the weight down to 315 and did sets of 3 reps. Concentrating on form, pause on the chest and driving the weight up. I was very happy with the end result today. Remember DO NOT consistently hit your 1 RM, it will burn you out and kill your progress. I see it all the time in the gym...
A little sprinkling of tricep work to end the workout and I was out the door.

Day 3
Bench Press warm up bar x 10, 95 x 10, 135 x 10, 185 x 5, 275 x 3
work sets 315 x 1, 335 x 1, 345 x 1, 355 x 1, 315 x 3 3 sets
Straight bar cable tricep pressdowns