Rotator cuff warmups at cable station, light hammer curls, db presses, pulldowns...
45x5 x couple sets
275x1 with a 3 sec pause
315x1 off a one board, paused
Added 2 board
335x3 x 4 sets, paused the last rep of each set
240x5 x 2 sets
Blakeley speed bench
135x7 x 3 sets
Jm press (strict jm blakely style)
Db yates rowes
80s x 20 x 2 sets
Heavy bb curls x 8 (preset bb... dont know weight)
Awesome workout! Deload was needed and worked great. All presses felt strong!