Bako- It's just basically doing rows(BB or DB) off of a 45 degree hyper. They're nasty because your hammies and back really have to stabilize you.
Bench press w/bands(all sets done with 2 sets of doubled minis in rack)
Bench press(no bands)
Flat DB press
Tricep pushdowns- 3 sets
Really didn't have a plan tonight, so I just threw some bands on and went at it. I just did shirt work on Sunday, so I decided to stay raw. I don't know what the bands added in the rack, but it felt like a decent amount more than our normal setup(since the base is lower and wider than how we normally rig it. I was happy with the benching after and the dumbells. That's the heaviest I've attempted on those in a while.
Tomorrow I will squat. I'm either going in a single-ply suit walked out or belt and wraps. I'll see how things feel.