Usually do accessory days at home on Fridays, went to the gym today just because. I was not 100% today.
"Speed" Bench with chains
IDK how much chain weight... a lot. The guys I lift with during the week were doing speed bench, so I hopped in because I've never benched with chains before. This was more triceps work than speed work for me.
Felt very weak
These were spread out between sets of various other movements
I can't even guess at what this machine is really called. It's like a high row, I guess, but it uses air pressure for resistance. You set it pretty low, about 100 lbs, then row it back and hold it, squeezing your shoulder blades together, while holding down the + button to increase the resistance until you can't hold it anymore.
Then on the last set, you hold the - button and do as many reps as you can, even if they're partials. I hit 265, 335, and 270, then about 8 reps.
160x5 very slow eccentric
Not a bad day considering I stayed up way too late drinking the last two nights, which is completely out of character for me.