Shoulder distraction
DB bench 55# 4x25
Lat pull downs 3x10
Tricep rope 3x10
Close grip
135x5
225x5
315x5
405x5x4 sets
455x2
Spoto press- close grip
315x3
405x3x2 sets
-focusing on eccentric speed and staying tight
DB floor press
125x20
145x8
-Felt some pain/tightness in my left shoulder/bicep tendon so I thought it better to not push through it at this point.
DB high Tate presses
50-70# 4x10
McGill pull ups 10 doubles
DB front and lateral raises 3x10 each
Hammer curls 3x10 each