Hit your assistance training hard, the carry over is huge as well as keeping joints happy.

 

sessions:

  1. DB incline press
  2. cable extensions
  3. Cable pull aparts
  4. Machine shoulder press
  5. lat pulldowns
  6. Pull ups
  7. db pullovers
  8. plate press 100 reps continuous

Abs:

  1. Bosu ball crunches
  2. Lying leg raises