Today was the one rep week

warm-up raw

bar

135 x 10

185 x 1

225 x 1

275 x 1

4 board

315 x 3

shirt on

405 x 3

455 x 2

495 x 1

455 x 3

Wanted to do more than 495 but i only had one spotter and it was not safe. 455 x 3 felt good so next week i'll try 465 for my 4 x 3 training.

accessories

rack lockout

135 + mini-bands x 5 reps (5 seconds hold)

225

275

315

Tricep push-down

4 sets 10 reps