One thing I remembered after todays workout is that this program sucks. It's a lot more sets and reps than I'm used to. The good thing about it is that it forces me out of my comfort zone. Which, I think is the hardest thing to do and the reason most people don't make progress.

Warmup:
Lax ball work
upper back work
tri pushdowns

Bench press:
bar x10
135x10
225x8
WORKING SETS:
260x8
325x6
345x5
365x 3x4
345x max reps - 8 (admittedly I sandbagged this set)

3x10 front raise
3x10 db side raise

3x30 behind the head cable tri extensions.

I really don't like doing all the heavy reps, but I need it, my bench has plateaued over the past year or so.