I have always heard really good raw bench pressers talk about triceps and lats starting the press from your chest, not your pecs. I could never figure out how to do this. I was dicking around doing some earthquake bar bench for rehab and I just did it on accident. It is hard to explain, but in the video you can kind of see my elbows move in towards my lats when I start the press. For whatever reason I made the mind muscle connection of squeezing my lats and triceps to start the press. Felt great.
Side delt raise
5 sets of 20
Standing OHP
sets of 8 up to 205
set of 6 at 225
Bench
barx10
135x5
185x5
225x5
275x3
315x3
365x1
405x1
Tricep pressdown
4 sets of 20