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

Warm up sets: bar, 95, 135, 165, 185,

Max sets : 210x3x3

 

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