Warmups
Bracing protocol
Light band work such as dislocates, band pull apart's, and some light tricep push downs.
Bar - 10 reps x 2
135 - 10
225 - 8
315 - 4
405 - 2
Working Sets
435 x 4 sets of doubles
Fifth Set
435 x 11
Accessory Work
With the red shoulder saver, using my competition grip I did two sets of 5 reps. I did these with 435 lbs.
Side raises two progressive sets of 10 with 40lbs. Focusing on slowing down the negative portion of the lift.
Rear delt raises for two consecutive sets of 12. For these, I used 25lbs.