decline low/med angle
bar x 10
90 x 5
135 x 5
180 x 3
220 x 2
242 x 1
264 x 3 x 3
220 x 8

db shoulder press
45, 55, 65 x 8

OH tri extensions
80 x 3 x 8

hanging ab raises
3 x 5

notes:
training partner couldn't make it to the gym tonight so i just went to my local place and had a "whatever" workout... i've been on a 2-day a week schedule and gonna have to try and add a day minimum as i've been neglecting back work severly, maybe try to get back to a 4day schedule for this volume micro-cycle...