bench
bar x 10
90 x 5
135 x 5
180 x 3
220 x 1
264 x 0
242 x 1
220 x 3 x 5

incl db hammer grip
60 x 3 x 8

oh tri ext
70 x 8, quit

JM press 90 x 2 x 8

ab pulldowns
100 x 3 x 8

notes: well, seems my repping on bench is okay, but definitely need to wake up my cns, there's no reason why i missed that lift, technique was shit and i leaned to the left to protect my shoulder, bar speed on 242 after was fast, so i dunno what happened, maybe too big a jump, lack of concentration, dunno... hammer grip on inclines was tougher than regular but good for shoulder... seems i'll be abandoning OH tri extensions permanently, really bothered my shoulder... some abs, and off to put whatever fasting food i could find in me... probably doesn't help with the poor performance...