Week 2 Day 3 Bench Press

This workout was in one word AWESOME! Had my hottie wife with me at the gym to help with the lift off and provide some inspiration. The weight just moved better with each set and I could tell this was going to be one of those workouts. Meaning I was going to up the weight from what was programmed for the next portion of my bench training. The sling shot bench was programmed for 345 lbs for 3 sets of 1 rep. My first set at 345 was easy, increased to 355 for the second set easy and then spanked 365 for 1 rep and it still moved good. After that one it was high five time with the wife and a mike drop with my sling shot! See how next week goes with this one....
Knock on wood my bench is feeling solid and my nagging left shoulder is not complaining. Moved on to some back work next with wide grip lat pulldowns and seated medium grip rows. Both exercises are lower back friendly and I kept the weight sensible so I could concentrate on the movement getting as much back involvement as possible. Keeping the biceps out of these movements is hard but if you concentrate on pulling the bar with your back instead of your arms, you'll feel a difference.
The finisher was a triple superset. One arm cable tricep pressdowns, rope cable curls and push ups again. The big thing with this program is if your feeling good under the weights then go for it. Not a new all out balls to the wall PR, just something in that training max zone and just above. The time for max attempts should be properly programmed in and sporadic. Hitting max attempts on a regular basis will lead to two things burnout and injuries.
Found and inspirational lifter that is superman. David Ricks, this dude is currently 57 years old in my weight class from the USA and he is squatting over 700 lbs, benchs around 450 lbs and deadlifts close to 700. Unreal! Goals!

Day 3
Bench Press bar x 10, 135 x 10, 185 x 10, 225 x 5, 280 x 3 5 sets
Bench Press with sling shot 345 x 1, 355 x 1, 365 x 1
Wide Grip Lat Pulldowns 4 sets
Seated Meduim Grip Rows 3 sets
Triple superset One arm cable tricep pressdowns, rope cable curls and push ups 4 sets