531 / week 1 / day 2 / bench press

All % are based on a max of 300 @ 90 % for a adjusted max of 270.

Wide grip flat bench

Warm up

40% 110 x 5
50% 125 x 5
60% 150 x 5

Working sets

65% 175 x 5
75% 205 x 5
85% 230 x 9 had a tenth in me but bitches out and didn't for it. Doh......

Assistance work

Close grip flat bench

135 x 10 x 5

Aux assistance work

Decline crunches x 10 x 5

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