1. Flat Bench
225x3; 225x3; 255x2; 275x5
2. Pendlay Row
185x5; 225x5; 225x5
3. Hip Thrusts with 5 second contraction at top
BWx10; BWx10
Notes
My last legit bench session was April 28th - 190 days ago. I had no real expectations tonight, especially considering I maxed on a heavy press yesterday.
My shoulder and upper back/scapular stability feel completely different than I've ever felt before on flat bench. I lack the technical acumen to describe what was happening, so I'll leave it at "it felt good." 275x5 felt very easy considering I have zero groove for this lift. Traditionally, 275x5 has been my baseline where I feel I'm strong enough to start training heavy. Also, usually it takes me a few weeks to get to that point. I feel I'm way past that, so next week I'll start some bench programming.
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