Week 7 Day 3 Bench Press going up!!

First workout in 2018 and it went into the books as awesome! It was a bench PR day for this training block so I'm happy. The extra volume with low reps is starting to work it's magic. Two weeks ago my AMRAP set with my training max was 315 lbs x 2 and I did not have another rep in the tank, plus the weight felt HEAVY. Today my AMRAP set was a easy 315 lbs x 3 and I could have done a 4th rep. Left it in the tank as gas for all the sets to follow.
After my main work sets ended with the AMRAP set, I started into my sets of 3 reps. Increasing the weight  another 10 lbs from last week and managed to crank out 6 sets with 295 lbs and a 7th set with my sling shot. Next week I roll into my deload but my plan will be to keep the gas pedal going for the bench and deload the rest.
Next was back and my shoulder and upper back where feeling fine after all the bench press work. Did one rep of meduim grip pullup and the muscles directly below my shoulder blade went into a spasm! Time for plan B which is always trying to find another exercise that is more pain free! I ended up doing seated lat pulldowns and after warming up with lighter weights I ended it doing 2 drop sets. Always a good technigue for my upper back.
I went back to a chest assistance exercise doing lying (on the floor) DB flyes for a few sets, then a tricep exercise that always gives me DOMS. Seated two arm DB overhead tricep extensions.
Crank the throttle on 2018 gym rats!!

Day 3
Bench press warm up bar x 10, 95 x 10, 135 x 10, 185 x 5, 225 x 5
work sets 270 x 5, 285 x 3, 300 x 1, 315 x 3 AMRAP easy
295 x 3 6 sets, 295 x 6 AMRAP with sling shot
Wide grip lat pulldowns warm up 90 x 10, 110 x 10, 130 x 10, then 2 drop sets with 10 sec rest between sets.
150 x 10, 130 x 10, 110 x 10
150 x 10, 130 x 6, 110 x 6
Lying on the floor DB flyes 25 x 10, 35 x 10, 55 x 10, 55 x 10
Seated two arm DB overhead tricep extensions 50 x 10, 70 x 10, 80 x 10, 100 x 10, 100 x 10