Week 1 Day 3 The Dead Bench

I mentioned in my last post that I might add in the dead bench and today I did just that. Many ways you can perform this exercise. First I'll mention the more main stream method I have tried in the past and I do not like it. Basically you set the spotting bars at a height where your sticking point is and use maximal weights for 1 rep. The bar itself is also setup on the spotting bars and your dead pressing it from there once you set up underneath it. I hate this method because I always found it impossible to set yourself up properly underneath the bar, not a good thing when your playing with maximal weights. When your pressing heavy heavy weights you want to be in your groove path period.
So what I did today actually went really good and more importantly felt good on the body. It was the last part of my bench press portion of the workout because I base the weight I use of my estimated 1 rep max for that day. My last working is for AMRAP (as many reps as possible) which gives me my 1 rep max. I then use my handy dandy calculator on the phone and find out what 80% of that number is. That is my weight I use for all my sets. For today and the rest of this training cycle I set the spotting bar at my chest level. Instead of dead pressing the bar from the spotting bar, I lower it down onto the spotting bar, relax but stay in position for at least 3 seconds then drive the bar upwards all the way to lock out (compensatory acceleration). Because I lower the weight into position it keeps me in my natural groove for the exercise. Just 1 rep once you blast it up rack it and repeat in under 1 minute for 5 total reps. You can take longer rest periods if you need it for your nervous system. I will work on increasing from the 80% each week and judge it from there.
As a side note the muscle soreness from my leg workout on Day 1 is still present, mild to medium DOMS after 3 days not BAD....oh and Jim Wendler does warn you that first set last will cause some gtg DOMS when performed properly. I'm on target!!!
Train ON gym rats!!

Day 3 Here is workout 
Bench Press bar x 10, 95 x 10, 135 x 10, 185 x 10, 225 x 5, 245 x 5, 260 x 5, 295 x 5 AMRAP set
estimated 1RM was 345 lbs 80% = 275 lbs
First set last 245 x 5 for 5 sets 1 min rest between sets, mix of pause at bottom and explode up sets.
Dead Bench Press pin at chest height 275 x 1 for 5 sets 30 seconds rest between sets
Wide grip pullups 4 sets
Seated Narrow Grip Rows 4 sets
Seated DB Two Arm Extensions SS with EZ Bar Curls 4 sets