Bench Press - 3@7... 60x3x3 / 80x3 / 90x3 / 97.5x3@7 / 97.5x9x3
Upright Rope Rows... 20x30
tech gettign much better, took foot stance out WIDE this time and made a huge difference in both tightness and speed. also did half the sets close grip which also felt much faster and i dont think theres a huge ROM difference, will continue to experiment there. thats the feet placement sorted, just the rest to sort now.
next weeks ME bench was meant to be 1@9, may go for another 2@9 for now and save the singles for the next mesocycle/the meet.