Phase 3 Week 1
bench 95x5 115x5 125x5 145x5 165x6
chin ups 8 reps after each set of bench
* 165x6 is a pr last time i did 165x5 and today i didn't feel very strong, i was tired
db military press 30x10 30x10 35x8 35x8
db row 65x12 65x12 60x12 60x12
dips (3 sets to failure) bw 17 13 10
**I felt really tired at the gym today, my bench didn't feel very strong but i still hit a PR, previous PR was 165x5 and I did one more rep today and my form was much better
**I have been working on stretching my arch, as you suggested on a foam roller, this has really helped a lot, i have noticed that it has opened up my chest a lot too, i feel like i have a better contraction of my pecs.
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