[Commander]

* I hate heavy work in the morning! Back or Arms, no problem, but Bench or Legs, forget it. But, I am going on a road trip and I wanted to get this workout in.

* However, it is time for a change/deload. Two reasons:
1. I am feeling dinged up, my left shoulder and bicep are getting tender which starts to happen when I bench too heavy and too frequently.
2. First day in a long time that I didn't get either more weight or more reps. Now that was partially expected because I am used to doing this workout after being awake for several hours (which means being hydrated, having a meal in me, my CNS being more active), but never the less, it's time for a change, but mostly because of #1.

* Two changes I will make:
1. I will go back to triples to keep the top set a bit lighter.
2. Also not allow myself to grind. Typically I am explosive but the last few months I have allowed some grinding on my top sets.

Friday AM - Bench

* Bandwork between sets; upperback

Bench Press
220, 230, 240, 250, 260, 270x2
231x8, 7, 6 (separate sets)
165x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
2 more rounds with 165

Dips
BWx10, 8, 8

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
116x15, 3 sets

Bench Press
116x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest