Bench. Beyond 5/3/1 Day 4

Warmup with shoulder mobility and tricep push downs

Bench 

Bar * 10 * 2

40 * 5

55 * 5

65 * 5

80 * 5

90 * 5

102.5 * 5

115 * 9 (match PR which isn't really 115 since the bar is 17.5kg..)

120 * 4 (joker) missed 5 reps again...

120 * 5 (Bench daddy)

130 * 5 (BD) 

140 * 2 (twain spotted the rest)

BBB 

105 * 5 

100 * 5 * 4 (last set hit 4/1, rest pause)

Bench with pause, not touch and go.

Kroc row

40 * 20 * 3 

About 1.5min rest in btw. 

GHR abs 

10 * 3