warm-up
shoulder traction
stretching
dumbbell rotators
BP ROR - bar x a lot, 95x6, 135x6
bar x3 <--- add doubled light bands, 135x3, 185x3, 245x2
275x1 <--- add 4 Board, comp grip, 295x1, 315x1, 345x1, 315x2
Felt a little off but my weights are very close to my best on the top end but I have done 275x3 off the chest.
The Knoll Life Chair I bought was worth every penny. My shoulders have been fucked for a year and after three days work in the new chair they did not hurt at all. I knew it and people thought I was crazy or making excuses. Can't wait to see what it does for my back!
Shirted Bench - 455x1 <--- 3 board, 515x1 <--- 2 board
Lying Kettlebell ext on ball - 33x15x3
Pullups - 4x8
Face Pulls - 2x10
Elliptical - 15 min
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