Bench at Slaughterhouse gym

Today we hit the Slaughterhouse gym. Everything felt heavy. But I set my mind to try out the beyond 5/3/1 template for my first day's bench. 

Warmup with some shoulder rotation work

Bench 

Bar * 10 * 2

40 * 10 (felt surprisingly heavy)

60 * 10

80 * 10

90 * 5 

110 * 5

120 * 4 (can't get my 5th)

90 * 10/8/10/8/9

Pull-ups 

10 * 5 (kips for days)

Front lateral raise 

10kg * 10 * 3

Tricep db extension

15kg * 10 * 3

Hanging knee raises

10 * 2