Did'nt want to go too hard on the bench cause the meet is next saturday but still wanted to get some blood flowing.

raw bench

bar x reps

135 x 10

185 x 3

225 x 4 sets of 10 reps

Tried to stay in the right path and keep the form

accessories

tate press

3 sets of 12 reps

rope tricep push-down

2 sets of 40 reps

shoulder front raise

3 sets of 7 reps

shoulder lateral raise

3 sets of 12 reps