I have been adding back in done dynamic effort work to my training. I am using Shoulder Saver Jr.  pad because shoulder if FUBR and this allows me to bench and not make it even worse. This video is is week one of 3 week wave. I will jump 1 or 2 chain more per week over the next couple week.  The week before this was was 6 sets of 5 reps with 60 seconds rest.