Plans for bb day

Since there are 5 more bench sessions left including BB day, I shall switch gears and focus on more benching and place press at a lower priority. The next two bench days are rep and explosive so 3 more sessions would not affect my normal bench performance. I plan to do a mini 3 day cycle on the 3 BB day focusing on my lockout. 

Day 1

Flat bench 115 * 3 * 6

3 board bench pause 140 * 2 * 5

Pull-ups (BW) 10 * 3 

Triceps hell (1set)

Press (try to match as prescribed in cube else do some bodybuilding reps 12 * 3 etc)

Face pulls (15 * 5) superset with shrugs (10/2sec iso hold * 5)

Pinwheel (25s * 3) timed set with 1 min rest 

Day 2

Flat bench 130 * 2 * 5

3 board touch and go 120 AMRAP 

Lats pull down 12 * 3 

Press (as prescribed in cube)

Face pull (15 * 5) 

Shrugs 12 * 3 

Triceps overhead extensions (25 * 4)

Pinwheel (35s) 1 min rest

Day 3. 

Flat bench 135 * 1 * 5 

Flat bench (BW AMRAP) 

Pull-ups (10 * 3)

Press (cube prescribed) 

Face pulls (15 * 5)

Triceps hell 

Pinwheel (45s)