Time to bench press! Don’t think I flat pressed the BB once all summer (except closegrip). I knew there would be a lot of stiffness and cobwebs to work out of my system.

warmup: foam rolled upper back, pecs; side raises with slow negs, Cuban presses, one arm shrugs

Bench Press (medium grip, 2 min rests, supersetted with Blackburns)

55 x 5
95 x 5
135 x 4
160 x 10
160 x 10
155 x 8
155 x 11

notes: still finding the groove of what my shoulder likes, and differentiating between pain and just stiffness

Incline DB Press (30 degrees, 90 sec rests)

40s x 16
40s x 25
40s x 19

Flat DB Fly (60 sec rests, angled grip)

20s x 15
20s x 15
20s x 10

notes: I go somewhere between neutral grip and pronated, feels better on my shoulder. hold at the bottom for a second, let it stretch, then stop on the way up before the DBs are directly over your chest, keep the tension on.

post: 10 min LISS

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