My bench press buddy and I have not been able to get coordinated on bench press day since I started alternating it with dumbbell chest press day. As a result the last few times I have benched I have been solo, staying in a holding pattern from a push power perspective. (say that three times fast) Without a spotter I really don’t want to go above 235 pounds. Sure I could ask someone else to spot me but then you have to go through that awkward break in period where you have to educate the spotter on what you want.
Far too often a spotter will dive in at the first sign of trouble and hoist the bar upward. Even worse are the guys that keep their hands on the bar the entire lift. I want the exact opposite when it comes to spotting. Unless I grunt out “a little help” I don’t want a spotters hands anywhere close to the bar. Simply touching the bar totally invalidates the lift in my weird mind. Derreck is the same way so it works out perfectly.
5 minutes cardio/stretching
Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 1, 235lbs x 1, 225lbs x 2, 205lbs x 6, 185lbs x 9, 135lbs x 15
Decline barbell bench press – 135lbs x 10, 185lbs x 5, 205lbs x 3, 225lbs x 1
30 push ups