Week 9 Day 3 Bench Press

Stayed the course for this workout and I dropped the intensity and volume. I also backed off alot on my accessory work this workout. It was essentially a very basic workout. Just enough weight to feel it but not struggle with it.
The bench I stayed with the same amount of weight and sets as day 1 and did no accessory exercise for my chest. Back was just enough work to feel the lats working and I made every rep count. Same for the tricep work nothing heavy, just nice clean reps.
After my deadlift workout I spent a few hours reading and watching some training videos from an awesome youtube channel I stumbled upon that is mainly about powerlifting called Calgary Barbell. Armed with this information I went into the gym yesterday and did some sumo deadlifts with 135 lbs and filmed the side and front angle. I realized a few mistakes that I was making. One was my foot spacing on the bar, I was going too wide. You see me in my deadlift videos rotating the shoulders back and kinda up to lock myself in. WRONG and I believe by me doing this was causing me some issues with my serratus anterior muscles. Still need to lock the back down but it is done differently, the cue is now pinch your arm pits shut.
I will practice this more with light weights leading up to my next heavy deadlift workout. The video below is a great video on sumo deadlift technique.
Always keep your mind open to learning 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 275 x 5 3 sets
Wide Grip Lat Pulldowns 2 work sets
V bar Cable Tricep  Pressdowns 2 work sets