Well I have been back in my bench shirt for three weeks now. The First week was making sure I did not rip anything off. Second week was trying to get a little more weight in my hands, and the third was to actually push it a bit to see how my body had responded to tuning back up.
Bench on 8/7 with straight bar and a doubled up light band: Worked up to 225 off a 2 board for an ugly single. I put the shirt on from here on and did 2 board work with 275 X 2, 315 X 2, 365 X 1, 405 X 1, 425 X 1. Things felt pretty good for the first time with 500+ in my hands. The bands with no weight on the bar felt like it was around 185-225 lbs. It moved well off the board and had a struggle a bit for the lockout, but it came eventually.
Incline Bench with the Badbell Rhino Flex bar: 1 plate X 10, 1.5 Plates X 8, 2 Plates X 4 sets of 6-8. The Rhino Flex bar is a pretty cool bar. We just got it so I have been testing it out a bit and I like it. It definitely has some good whip to it and it made my chest and triceps work harder for sure.
Spoon press with fatbells: 4 sets of 10-12 with moderate weight.
Band pull aparts: 4 sets of 15 with monster mini.
Rope pushdowns: 3 sets of 15 superset with external rotator cuff work.
My wife's birthday is Aug 15th so we took some vacation at Holden beach in North Carolina as a part of her celebration. We had a great time hanging out relaxing. We went into Wilmington and shopped at some great local shops and found some new places to eat and tried a few new beers at some local bars. We had a great time and now it is back to the normal work and training.
Since I had been in a shirt for three weeks (and sore as shit from hitting golf balls at the driving range on vacation) I took a deload workout on the bench.
Triceps extension with light band: 6 sets of 12-15
Incline Chest Press on hammer machine: 3 sets of 10
Chest Fly on cable machine: 3 sets of 12
EZ bar triceps ext (reverse grip): 4 sets of 15
Getting back in the groove.