Big Benchas 3 Week Bench Press Shock Program (Week 3, Day 1)

Bench Press (competition pause)

  235/1, 235/1, 235/1, 235/1 (83%)

  240/1, 240/1, 240/1, 240/1 (85%)

  255/1, 255/1 (90%)

  Sling Shot: 280/1 (100%)

Accessory Work

  plate loaded row machine: 4 sets

  straight bar triceps pushdowns: 2 sets

  seated DB overhead triceps extensions: 2 sets

  T-Bar row machine: 4 sets

  seated row machine- pulley: 3 sets 

  banded face pulls: 100 reps

  curls: 3 sets

* We go for a new max on Saturday!