Bench Assistance

2-board:
315 x 3
325 x 3
335 x 3
345 x 3 @ 10

345 was harder than intended. I should have stuck with a second set of 335 to keep the intensity lower for my assistance day.

Pin Presses:
225 x 5
245 x 5
255 x 5
245 x 5

I managed to arch enough that I'm touching the bar right where the pins start. This is great off-chest work for me, but it's starting to feel easier.

Superset
Speed Bench:
alternated 3 reps with hands inside, splitting and outside the rings.
135 + 120lbs chains
142.5 + 120lbs chains
162.5 + 120lbs chains

Working in with someone, so that's why the weights were wonky.

and Close-grip pull ups

Then supersetted cable triceps and one arm rows with the 120s.

Finished with alternating leg ball bridges and hamstring stretching

3-board:
315 x 3
365 x 3, 3
375 x 3
385 x 3

Bench w/ Chains:
135 + 80lbs of chains x 3
155 + 80lbs of chains x 3, 7 sets

Incline Bench:
Super steep incline; almost a military press, but not quite. Use a close grip, with pinkies 1" inside the ring.
135 x 8
155 x 8
165 x 8, 8, 8

Supersetted with close-grip pull ups and finished with a few cable tricep extensions

ME Bench

Bench:
295 x 1
305 x 1 @ 9

Bench is feeling great. Everyone has a 1 second pause. The felt benches here make my leg drive feel fantastic.

Bench w/ Chains:
135 + 40c x 3, 3
135 + 80c x 3, 3, 3, 3
134 + 120c x 3, 3, 3

The chains didn't completely deload at the bottom, so I'm not sure what the weight was.

Supersetted:
Standing Press:
135 x 5
155 x 5
175 x 4, 4

and Close-grip Pull ups:
bw x 20, 15
bw + 20 x 8?
bw + 20 x 8 + 2

Supersetted:
Dumbbell Bench:
90s x 8, 8, 8, 8

Curls:
35s x 8, 40s x 8, 45s x 8, 8 + 30s x 6

and Band Pull-aparts.

Trying to work in some extra volume to promote hypertrophy. I'd like to add some more muscle to my chest for benching in hopes it will carry over strength wise.

Sit-ups.