ME Bench
"Slingshot" Close-grip Bench
100kg - 1x6 (PR)
OHP
45kg - 2x8
Wide Pull-ups (strict)
BW - 5x5
Close Chin-ups (strict)
BW - 1x7, 1x5
Dips
BW - 3x12
Hammer Curls
17kg - 1x8, 1x6
10kg - 1x12
Side Raises
10kg - 2x10
Shoulder/Pec Prehab
Unfortunately at my old gym for the next few sessions as university gym closed for a week. Not a fan of the gym at all - the people there, the local area - just don't get a nice vibe from it.
Anyway, I used the "slingshot" (NB: Not Mark Bell's Slingshot, this is from StrengthShop.co.uk but easier to just call it that) and it felt quite nice. Also used wrist wraps I bought recently for first time - also nice. I think on any day I probably would have 100kg for 3 on close-grip, maybe 4 on a good day. So the slingshot helped get me another 2 or 3 reps.
Then went to OHP. I want to try hammer my OHP as it's pathetically weak. We'll see how it goes - I'm gonna follow somewhat Ed Coan's progression on these. Start at like 2x8, then just go down in reps and raise the weight. Not sure how exactly it'll work but any kind of pressing should be good.
Then just did some strict pull-ups and chin-ups. Emphasis on strict - no momentum and all the way down. I think these were a bit poor today even with taking them very strict. Then did some dips. The place to do them is rather awkward which I think affected a little how many I could do but 3x12 isn't too bad.