Warmup (sans bridges)
Bench -
45x5x2
85x5x2
105x5
125x5
145x5
165x3
190x5, 4 (5F)
240x Unrack, 10-second hold
190x5, 2
135x13
Benching at the gym near Duke (i.e. not the Duke gym, since they don't do paid guest passes). The squat racks and portable bench were perfect for my setup and unrack.
I focused much harder on pushing myself through the bench. For sets 1 and 3 I held my breath until after rep 4; for #2 I breathed after rep 3. For the 5th rep of set 3 I also went in with the intention to not stop pushing until my arms physically gave out. That plus the unrack probably overrode my tendency to fail - I suspect my GTO just kicks in too easily.
I'm going to integrate more heavy unracks into my training, at least for bench.
Pull-up -
10, 9, 7, 5
Starting to get a slight pulling sensation in my left lat.
CG Bench -
45x10
95x10
135x9
145x6
185x Unrack, 10-second hold
135x7
Decline NG DB Extension -
15x15, 11 (12f, but that just meant squeeze pressing them up), 7
Preacher DB -
20x6ea
Right arm totally shot for some reason.
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