Took some days off from the gym to allow my body to recover, my back, more specifically my SI joint took the brunt of the volume. I'm not sure what program I will go on to now, but felt like doing push today.
Bench Press
warm up
135x5
work sets - 4x8......185
Cable Crossover with hold - 3x10.....22.5
Superset
Lying Plate Squeeze - 3x8......10s
Incline DB Bench Press - 3x10.....50s
Arnold Press - 35sx8, 7, 7
Overhead Rope Extension - 3x10....42.5
Rope Pushdown - 3x10.....42.5
Was limited on time but that's okay for a first workout back. The crossovers are a tad different than regular flies, it was fun and felt nice to be back.
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