Shoulder warm up with PVC pipe - 5 rounds right, 5 rounds left, 5 round front to back
Bench
warm up with bar
working sets: 155lbs 3 x 3
135lbs pause 3 x 3 (3 sec pause) - elbow position off the chest is way better than previous weeks. Granted, it's lighter weight but need to build upon it.
ISO fatbell alternating hold presses 4 sets (5reps)
Fatbells rolling extensions 3 x 15
Rope tricep pushdowns 3 x 10
*Major pump going from extensions to pushdowns
Cable face pulls 3 x 10
Rope stiff arms 3 x 10
[youtube=https://www.youtube.com/watch?v=6uy_lHxSZf8]
Also, other than spider crawls, using a PVC pipe to loosen up the shoulders is something I do each week as well (see video). I pick and choose my poison, I don't do both.
[youtube=https://www.youtube.com/watch?v=JVVfXETNUGk]
