Raw bench

bar x reps

135 x 10

185 x 5

225 x 3

275 x 1

315 x 3

370 x 3

Decline bench

275 x 5

295 x 5

315 x 5

335 x 5

355 x 5

Floor press

225 x 5

275 x 5

285 x 5

295 x 5

300 x 5

Tricep rope push-down

2 sets x 40 reps

Shoulder side raise

4 sets of 10 reps

Shoulder rear raise

4 sets of 10 reps

Bodyweight rowing on TRX

4 sets of 12-10-10-10 reps

Machine lat pulldown

3 sets of 10 reps

Next week my son start going to daycare so my schedule at work will be back to normal wich mean better training schedule and more time to train...will get back at two days week bench training with shirted bench on friday.

On a side note : I feel stronger than ever... i'm afraid of nothing and have a burning desire to smash weight. Looking foward kick ass training this fall and big PR on next meet.