DB bench 55# 4x25
Shoulder rok 3x5 each way
Bench bar
135x5
225x5
315x1
315x5x5 45sec rest
I went back to my old style of speed training for a week, with no accommodating resistance. These felt good so I'll probably throw them in every fourth week or so.
DB flyes
50x15
75x15x2 sets
Banded rear delts
4x15 each way, no rest
KB shrugs
Band push downs
4x15 each