Max reps deficit 3 rep range [Video]

I have truly never been able to stay on track with a program , my list of injuries side track my training. its not that I can't get stronger I just need to find other ways than the traditional kinds of training. This may mean not being able to always go heavy or putting off training a few days. However I still love training and I wish nothing else than being able to do so.

http://www.youtube.com/watch?v=MQfnRBAmTaU

Today's training: max reps bench

• 200x3 deficit bench
• 110 push UPS
• Cable tricep sets 80 total reps
• DB single arm row 3x8 100lbs
• Wide grip lat pull downs 3x20
• Ab roll outs 3 sets