I wanted to move quickly through todays session.  To meet that end, I kept things real close to home concerning the bench.

Instead of doing a bunch of Dynamic Sets then DB presses, then close grip I got my group to D.E. Weight for our bench and did 10x2 at 190 lbs.

Then with the same weight we proceeded to rep bench like this:

1x12x190

1x10x190

1x8x190

2x5x190

 

After that we had two super sets of Rope Tricep push downs and one board close grip bench.

Set 1:

47 reps with 110 lbs on the rope push down  SS with...yup 190 lbs for 15 reps off the one board

Set 2:

37 reps @110 and again 190 lbs for 12 reps

 

C/S Row: 3x8x85

Rear Delt Raise: 3x20x20

4 way neck: 1x25x5.5

Moderate pace bike ride home in 100 degrees.