Heavy 1 Board Benching and Slingshot Work

Here is tonights training video:


Another great day in the books with a PR off a one-board, and not a max attempt at that. I left a little gas in the tank today and worked up to an RPE 9. I tried to get a lot of sets in today to build some significant volume with some heavy weights. The last set could have probably been done for a double, which I am very pleased about. After, I threw on 10% extra, added a slingshot, and did a triple there. Once again, the slingshot is awesome when used sparingly.

I can't speak highly enough about this tool at the present time. Like I've said before, the slingshot's merit doesn't exist in letting you handle more weight, but rather it exists in letting you handle more volume at more weight--double whammy. I don't care that I can slap more weight on, but I do care that I can slap more weight on, rep out, and do it for a few more sets without burning out too badly. My close grip sets afterwards felt awesome again today too, no complaints there.

All this being said, yes I am making progress. All my lifts are moving, but I go back and look at these videos and think...what in the world?? It looks like I am not even trying on sets that I perceive to be rpe 8 or 9. Am I just being a puss? What's going on here? I need to push...period. It's time to up the intensity and make some real progress. I've been told this over and over too, but I'm not getting it. My set from tonight looks like a 7...not a 9.

1 Board Bench
Warmed up with the bar, 95, 135, and 175lbs all for 5 reps off my chest
205x5
225x5
245x3
265x3
275x2
290x1
300x1
315x1
325x1 @ 9
add slingshot
355x3

Close Grip Bench
245x3
255x3
255x3

Lat Pulldowns 3x15

Cable Press down w/ straight bar 4x15

DB Military 3x10

BB Shrugs 4x15

Abs: 3 sets hanging leg raise, 3 sets land mine twists