This is the first time I have done an all out bench workout since about December. It felt great to train hard again, without pain during or the next day.
Bench to 1board and noodle
*this help keeps my shoulder happy
barx5x3
140x5
190x3
230x2
280x2
320x3
370x2
410x2
Lockout training: 3board catapult
500x2
550x2
590x2
Floor press
pyramid up to heaviest set of 5
*add bar weight, next set add chain weight, repeat until max is hit
*end with 185lbs bar weight and 230lbs in chain
Skullz
4 sets of 15