[VIDEO]http://youtu.be/ed0it63L_Ds[/VIDEO]

Epic bench day, put in a lot of work. Some off it not recorded.

Bench 405 then overload sets with Sling shot. Capped it at 505lbs. My technique wasn't quite there with the 500 even, but once I got 505 on the bar I fixed the little errors and had a much cleaner lift.

After the overload sets hit a tricep circuit
Sets of 20 reps pushdowns with sets of like 8 Tate presses (I know I said J&M presses in the video I was going to do those and ended up doing tates)

Then did Rope Pushdowns superset with band pushdowns (not recorded)

Polished it off with the big boy band and did a paused contraction... these were painful to say the least...

All and all an workout... well on my way to that 500 hundred