Much needed bench de load session

I had no idea how badly I needed a deload until I hit the gym today for my scheduled deload.  Everything fell in to place for a deload, it was due, my World Gym bench training partner Enis was out of pocket today, and I was beat to shit.  All day my upper back was super tight, which I assume was a result of the pin 3 rack pulls against quadrupled mini bands yesterday.  My entire upper body was sore, more so than usual as well.  I summed it up to 2 things: 1) Dips on Saturday morning were not a good idea, and 2) I did not pre apply liniment before training upper body pressing movements as I usually do.  I wanted to deload with dumbbells to get some muscle work and for a change of pace from the barbell deloads to 275, where I usually sneak in a single at 315, because I feel obligated to.  I kept everything light today, and went through the motions.  The entire training session was over in 30 minutes and it hurt far more than most max effort bench sessions.

Today's Training looked like this:

DB Bench Press
4 sets x 75's x 10 reps

Incline DB Flyes
4 sets x 55's x 10 reps

Chest Supported Front DB Raises / Laterals
2 sets x 25's x 10 reps

Chest Supported Side DB Laterals
2 sets x 25's x 10 reps

JM Press
4 sets x 115 x 10 reps

Cable Pressdowns
4 sets x 150 x 15 reps


Below is a video of Dave Kirschen showing how to do the JM Press for those out there who have never done one.  Think of a skull crusher slightly modified to take away the pinching at the elbow, and to in my opinion really hit the triceps hard.  When staying light I use a false grip as I feel the removal of the thumb from the bar, alleviates the little bit of stress on the elbow entirely.