Sets x reps x weight

Speed bench (controlled descent explosive ascent) (6.5)

Warmup set

1x12x straight bar

1x6x30kgs

1x3x40kgs

1x1x45kgs

Work set:

6sets x 3 reps per grip (narrow, medium, wide) x 55kgs

-no problem generally, but speed was quite slow this time

Off the chest (6)

4x5x55kgs

-no problem

French press (6)

3x8x25kgs

-no problem

Supported Rows (5)

3x10x40lbs

-increased reps by 2

Bentover lateral raise (5.5)

3x8x20lbs (+5lbs -2reps)

-no problem

Hammer curls (5)

5x8x20lbs (+5lbs -2reps)

-no problem

Shoulder prehab (4)

3x12x10lbs

-no problem

Note: (6)