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
450 x 4 sets of doubles
Fifth Set 450 x 11
Accessory Work
1" pause presses, with 5-second, pauses using my competition grip for two sets of 5 reps. I did these with 360
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.