Chest, shoulder and triceps today.
It would be hard to write out what I did today. I've basically taken to a Yates HIT style of training for upper body, usually doing no more than 4 sets for any given movement with a light set, a pump set, a heavier set, and a final heavy set to or just shy of failure. I followed this type of formula for BTN overhead press, clean and press, dumbbell overhead press, incline press, bench press, the some ab and triceps work to finish off.
I'm looking forwards to seeing 227 on the scale in the morning, then 225 and 223 the following days.
Raw gym PR's, soon to be broken-
Squat- 435 (405x3)
Bench- 345 (315x2)