Heavy triples for bench. Anything over 200 is what I was aiming for, finally felt a good push. Still painful for the left shoulder but bar bath isn't too bad.
Max bench - warm up
- Shoulder traction
- Hip flexor stretch
- Rotator cuff series
Max sets : 210x3x3
http://www.youtube.com/watch?v=DiqEvLgW3gQ
Assistance training:
- DB floor press 75x3x8
- Pull UPS 4 sets unassisted 4 sets ultra wide grip assisted
- Skull crushes 5 sets
- Band triceps 4 sets
- Band resistant ab crunches 4 sets
