warm-ups
Indian Club swings, band stretching, reverse grip dumbbell press
bench press
worked up to 315 for a triple raw
put on Metal Ace bench shirt
405 to an air board for 3 reps
495 to a 3 board for a double
585 to a 2 board for a single
635 missed off a 3 board.....twice
The first press with 635 I was either not even on the bench or the bar and shifted left when I pressed off the board. The second I could not lock out because I wasn't strong enough.
dumbbell press
70's for 3 sets of 12 reps
chest supported rows with camber bar
worked up to 275 for 2 sets of 8 reps
upright dumbbell rows
50's for 3 sets of 12 reps