Foam roll
Dynamic warmup
Med ball wall passes x 10
DE bench w/3 grips 280+4 chains 8x3
Close grip 4 board press w/feet up 405 2x5, 1x6 *medium tempo
T-Bar rows 150 4x10 *medium tempo
Face pulls 55 3x15 *medium tempo
Barbell curls 50 3x10*medium temp

Speed work at comp grip feels great, closer grip, not so much. I f'n hate closer grip DE bench. I think next week I am going to do every warmup set with the closer grip, then start my sets with closer grip, and finish up strong with comp grip.

What can I say for the rest of my training, tempo, tempo, tempo. Every last set finished with an RPE of at least 9. Learning to grind and work the muscles. The ultimate test will be in October to see if this change in my assistance work pays off.

Boston Area Bench Clinics linked per permission of Elitefts.com
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Vincent Dizenzo