This was week two if going back to hitting bench hard and heavy and it felt great. No pain during and no pain the day after. I am back on the right track.
Raw bench with 1board noodle
*the one board and foam keeps my shoulder feeling happy
Barx5x4
140x3x2
190x3
230x2
280x1
320x1
370x1
410x1
440x1
455x1
Floor press
*no chains at the gym were where at so I had to use straight weight
4 sets of 5 with 315
Assisted dips
4 sets of 10
Tricep band pressdown
4 sets of 15