Warmups

Bracing protocol

Light band work such as dislocates, band pull apart's, and some light tricep push downs.

Bar - 10 reps x 2

135 - 10

225 - 8

315 - 4

405 - 2

Working Sets

430 x 4 sets of doubles

Fifth Set 430 x 6

Accessory Work

Using the red shoulder saver pad, and 405 I did 2 sets of 5

Side raises two progressive sets of 10 with 40lbs. Focusing on slowing down the negative portion of the lift.

Rear delt raises for two consecutive sets of 12. For these, I used 25lbs.