Cube Week 7 Bench Heavy 12th June 2013

Foam roll: Whole body
Shoulder distractions, 2 mins each side
Warm up: Band flyes/pressdowns/pull aparts, 15 reps, 2 rounds, no rest
Shoulder dislocations, 3 sets of 8 reps

Bench
60kg * 10
80 * 5
100 * 5
110 * 3
120 * 1
130 * 1, 1
135 * 1
127.5 * 1, 1, 1
*add 3 board*
140 * 1, 1, 1

Illegal Wide grip Paused Bench (1 sec pause)
60 * 6
80 * 6
90 * 6
100 * 6, 6
Rest time was 1 min.

Lat pulldowns
105 * 15
Rest time 1 min.

Band pressdowns (large band)
4 sets of 25

DB shrugs
20 * 12 for 3 sets
Every rep was held in the contracted position with a HARD flex for 5 secs. I liked doing the shrugs this way. Rest time 1 min.

Klokov press
30 * 12
40 * 12, 10
Every rep was reset from resting on the traps. Rest time 1 min.

Band pullaparts (med band)
3 sets of 25
Rest time 1 min.

GHR abs
3 sets of 15
Rest time was 30s

Shitty bench session today. Couldn't find my groove at all. Every single set felt different and everything was total shit. Traps didn't feel sufficiently anchored, whole body felt too relaxed, no leg drive at all, overall shit. Only good thing today is Max managed to get a new PR. Shall bench again on sat. I think I will bench twice a week from now till the week before the meet.