Bench press training max is 355 lbs and it's 5/3/1 day.
Warm up sets
45 x 25
140 x 5
180 x 5
215 x 3
Working sets
265 x 5
300 x 3
340 x 4
I had set my goal for 5 reps for the last set, but there were at least three mitigating factors which probably resulted in my getting only 4 reps:
a. Not enough sleep the previous night ( 5 hours).
b. An incredibly busy day at work (7-3 shift).
c. A spotter, who despite the good-hearted gesture of "being there" for me, still pelted my face with drops of his sweat as he decided to lean over me....yuck....
I was primed and ready for a hard 5 reps, but as soon as the rain commenced, it sufficiently threw off my concentration, lol. Oh well, the next workout will be better. At least I had a spotter.
Assistance work was kept brief and to the point.
Close-grip bench press in strip sets:
225 x 2 x 10
220 x 10
215 x 10
205 x 10
One-arm dumbbell rows (each side)
105 x 15
120 x 3 x 10
I concluded with dips.
Bodyweight x 20
25 lbs x 6, 7
35 x 5
I'll make sure I get enough rest tonight so I can go hard on tomorrow's squat session.
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