warm-ups
Indian club swings, band stretching, reverse grip dumbbell press
bench
worked up to 405 for a single
put on single ply Metal king presser
495 for a triple to a 3 board
545 for 2 doubles to a 3 board
This was kind of a train wreck. The shirt was way to small and I hadn't handled that kind of weight since August ...bad combination.
dumbbell rows
worked up to 168 for 4 sets of 8 reps
shoulder fly machine
90 for 5 sets of 12 reps