Bench Training and Fun Lifting

Trained today with a good friend. Bench training was the main goal with assistance exercises.

I went as follows (all weights in KG)
Bench Press
Bar * 10
40 * 10
60 * 5
60 * 5
80 * 3
100 * 1
110 * 1
115 * 3 PB
105 * 5
100 * 5

Close Grip Bench
90 * 5
100 * 3
110 * 1
115 * 1 PB

Chest Supported Rows
40 * 20
60 * 10 * 3

Slosh Ball (30kg) Cleans
10 reps * 3 sets

Slosh Ball (30kg) Shouldering
5 reps each side * 3 sets

Slosh Ball Clean and Press (30kg)
1 rep * 3 sets

Slosh Ball Squats (30kg)
1 set of 10 reps

Alternate Dumbell Curls 
16kg * 2 * 8 reps * 2 sets

Great session today, benching not as sharp as it could be but then it was never going to be after that long single arm kettlebell clean and jerk (10 mins * 20kg bell * 80reps) set done yesterday.

Happy to squeeze out a PB close grip bench (hands 15" apart)

The Slosh Ball is great fun and a real challenge, especially trying to get it over head. It requires a combination of strength, power and stability as well as cardio conditioning by the end. A great product which I will review at a later date.