Warm up
stretching
shoulder circles
Band assisted Pull ups
2 bands x 10 x 3 sets
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
325 x 5 pause on last rep
380 x 5
410 x 3
250 x 10 pause on last rep
I've been sick this week and it was showing during this workout. I was tired and didn't feel very strong, so I didn't push too hard. Honestly surprised I got 3 reps at 410. At the start of the set I intended on getting 1 maybe 2 if that went well. 380 x 5 was bad. I barely got the 5th rep.