Bench Press tonight, I really took it slow, the workout too my literally 2 hours to complete, but workload wasn't any more than usual. I didn't want to any risks with rushing something or going crazy, all in all shoulder feels fine, there were a few "oh shit" moments, but it wasn't anything, I think it was more "that would have hurt like hell 2 days ago" feeling.
Close Grip BP
135 x 5
185 x 5
200 x 5 x 5 sets Work set PR. I've never had a complete set over 200lbs on the bench, felt good to get all of these, had more in the tank.
225 x 1
245 x 1 Just for the heck of it, moved fast.
I focused more on a slower descent, keeping things tight and smooth, then exploding off the chest. It definitely feels a lot better than bouncing.
105 x 3
125 x 3
95 x 4 x 10 sets w/1 minute rest between sets
I's, Y's, T's
20's x 8 x 3 sets Oh man these suck with 20lb dumbbells, jeez.
Dicks Press on the floor, didn't like it as much, will go back to the bench.
115 x 8 x 3 sets
Scapula Retraction superset with Reversed DB Flys
Used Elite FTS Black bands for this.
15 reps x 3 sets
20's x 10 x 3 sets for flys