My triceps are pretty weak, always have been. This reflects in my low bench numbers. I am going to try a version of Gatormade bench program for a little while.
Concentrating on form resulted in slowing the bar way down. Wrist, elbows, feet,shoulders,etc etc- touch pause go. Very intense, and very exhausting for me.

Bench
135x3
155x3
175x3
195x3
215x3
225x3
235x3
245x3
250x1
260x1
265x1
270x1

Incline Press(Didn't care for these, shoulders felt tweaky)
135x3
155x3
175x3

5Minute DB Flat Bench(close)
30x140

Ok, totally wiped out now, but will continue....

4 Rounds-30 sec. rest in between rounds

Pullup Assisted
8 reps x 4 setx
Skull Crushers(elbow felt tweaky, went with less weight)
75x8x4
Side Lat Raises
30x8x4

Ok, now I am suppose to do light ab work. My concentration is gone and I am exhausted for some reason.

Crunches
10,10,10
Leg Raises
10,10,10
Side Leg Raise
10,10,10
Seated Twist
10,10,10

I'm done; boy, can't wait to try this again...

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