I've been having a hard time consistently getting better on these, but I know free weight extension based work is definitely oging to get my competition bench up.
I have also been feeling a little sick so this has been tought to catch stride on. However, I had one good set today followed by some serious hypertrophy in.
CGBP
315x8
365x8
385x8
365x8
Duffalo Bench
295x8
295x8
295x8
Rolling DB Triceps Extension
50x10
50x10
50x10
50x10
Trcieps Pushdown
100x10
100x10
100x10
100x10
High Cable FacePull
25
25
25
25
Rear Delt Fly
25
25
25
25