Sets x reps x weight

Speed bench (controlled descent explosive ascent) (6)

Warmup set

1x12x straight bar

1x6x30kgs

1x3x40kgs

1x1x45kgs

Work set:

7sets x 3 reps per grip (narrow, medium, wide) x 52.5kgs

-starting to slow down but generally no problem encountered

Off the chest (6)

6x5x52.5kgs

-no problem

French press (6.5)

3x8x25kgs

-no problem

Supported Rows (5)

3x8x40lbs

-no problem

Bentover lateral raise (4)

3x10x15lbs

-no problem

Hammer curls (4)

5x10x15lbs

-no problem

Shoulder prehab (4)

3x12x10lbs

-no problem

Note: (5.5)