I tried a new bench set up to see if it helps my arch. I absolutely hate it so far, because I am used to using no arch and more leg drive, but I will keep using it and see how it goes.
Close grip Bench with doubled up light bands: worked up to 275 X 3 off of 2 foam boards.
Close grip 3 board work with the bands: 225 X 5, 315 X smashville. The 225 didn't feel bad, so I thought I'd make the jump to 315. I worked on getting a bigger arch and had Spud and Charles pushing, pulling, and contorting me into position. I had a much better arch and exactly zero dive in the bottom...
Super wide grip Bench with slingshot:
315 X 5, 405 X 5, 455 X 3
Shoulder Machine Press:
50 X 10, 100 X 10, 150 X 66 or 7, 200 X an ugly 2, 150 X 6, 100 X 7
Kettlebell ext off floor (kinda like nose breakers, but a little more than a 90 degree bend at the elbow in the bottom to save the elbows a bit): 20 Kg X 8, 24 Kg X 8, 28 Kg X 7 or 8.
Got some good work in. A few more raw sessions before getting back in the shirt.