Burns old militia template

raw bench

135 x 10

2 sets of shoulder raise (front and side) to warm my shoulder (right rotator cuff was sore...felt weird)

135 x 10

185 x 3

225 x 3

275 x 3

315 x 3

365 x 2

Decline bench

225 x 5

275 x 5

315 x 5

335 x 5

315 x 5

Incline bench

225 x 5

255 x 5

275 x 5

295 x 3

315 x 2 (pr) could have done 3

PR attempt

345 x miss

Lat pulldown

4 sets of 10 reps

Tricep rope push-down

2 sets x 40 reps

Finish with some icing at home on right shoulder