Upper Body

All the regular benches were in use, so I went with decline today.

Decline Bench Press
warmup
135x5
135x3
185x3
work sets
225x3
235x3
235x3
235x3
235x3

Single Arm Overhead Press
40x8
45x8
50x6

Superset
Wide Pullups - 3x10
TRX Row - 3x10

Russian Leg Raises - 3x18

Band External Rotations - 3x12

Upper Body

Bench Press
warm up
135x5
135x3
work sets
5x3 with 215

Reverse Band Bench Press - 3x3......275

Superset
Wide Pullups - 10, 8, 8
Chinups - 5, 4, 4

Tension Woodchop - 3x10.....22.5

External Rotations - 3x12

Upper Body

Bench Press
warmup
135x5
135x2
work sets
185x5
205x5
225x4
225x3

Slight Incline DB Bench Press
65sx8
75sx8
80sx8
85sx8

Superset
Wide Pullups - 10, 8, 7
Neutral Pullups - 6, 3, 3

Knees to Elbows - 10, 8, 8

Band External Rotations - 3x12

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
220x5
225x3

Wide Bench Press - 3x5.....195

Push Press - 3x5......135

Leg Raise/Hip Raise - 3x14

Band External Rotations - 3x12

220 for 5 reps was good, a pr as well.  The push presses got easy after my wrist loosened up, first time doing those in a while.  This also is a mostly push workout, this is only because the day prior I went rock climbing, so I'm counting that as my pulling workout and my grip was fried.

Upper Body

Bench Press
Warmup
135x5
135x3
work sets
185x3
205x3
225x4
225x3
225x3

Wide Bench Press
205x3
185x5
185x3

Superset
Wide Pullups - 3x5.....45
Wide Pullups - 3x5

Leg Raise/Hip Raise - 3x13

Band External Rotations - 3x12

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x3
225x3
230x3

DB Shoulder Press
50sx5
60sx6
70sx5
70sx5

Superset
Wide Pullups - 3x10
Standing Cable Row - 62.5x10, 67.5x10, 10

Ab Rollouts - 3x12

Band External Rotations - 3x12

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x3
205x3
225x3
225x3
225x3

Rack Shoulder Press
135x5
185x5
205x5

Superset
Wide Neutral Pullups - 3x10
Cable Row - 3x10....90

Pallof Press - 3x10.....32.5

External Rotations - 15sx12, 12, 10

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
205x5
205x5
205x5

Handstand Pushups - 8, 6, 6

Superset
Cable Row - 3x8,,,,36
Wide Pullups - 7, 6, 5

Pallof Press (bar) - 3x10.....27.5

Band External Rotation - 3x12

Upper Body

Bench Press
warm up
135x5
135x3
work sets
185x3
205x3
225x3
235x2

DB Shoulder Press
50sx6
60sx6
70sx5
70sx4

Superset
Cable Row - 3x8......36
Wide Pullups - 6, 5, 4

Pallof Press with bar - 3x10.....32.5

Band External Rotation - 3x12

Didn't feel like a timed portion today, but good workout!

Upper Body

Pause Bench Press
warmup
135x5
135x3
work sets
185x3
205x2
225x1
235x1
245x1 (pr)

For time
25 Bench Presses - 185
40 Cable Rows - 34
Time:  11:35

Wide Pulldown
34x8
36x8
38x8

Leg Elevated Crunch - 3x10

DB External Rotations - 3x12....15s

Niec pr on the bench presses, it was one slow rep though.

Upper Body

Pause Bench Press
warmup
135x5
135x2
work sets
185x3
205x3
225x2
225x2

4 Rounds for time
10 DB Bench Press - 70s
10 Wide Grip Pullups
Time: 9:17

Cable Row
38x8
38x6
38x6

Pallof Press - 3x8......30

Band External Rotation - 3x12

Still a little weak feeling, both doubles at 225 were really tough.

Upper Body

Bench Press
warmup
135x5
135x2
work sets
185x5
205x5
215x5
215x5

For time
40 Landmine Presses - 45 (40 per arm, broken as needed)
40 Wide Grip Pullups
Time: 9:45

Single Arm Cable Row
52.5x8
62.5x8
62.5x8

Ab Rollouts - 3x10

DB External Rotations - 12.5sx12, 15sx12, 12

Wanted to prove I could do that 215 for 5 reps on the last set when the safeties were in place, it wasn't actually that bad.  Good workout!

Upper Bodyood

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
225x4
235x2

For time
Bench Press at 205 for 5-4-3-2-1 reps
Wide Pullups - 12-10-8-6-4
Time: 7:37

Single Arm Cable Row
47.5x8
57.5x8
62.5x8

Mini Woodchop
27.5x10
32.5x10
32.5x10

Band External Rotation - 3x12

Good workout, the bench presses and the pullups were hard on the timed portion.

Upper Body

Bench Press
warmup
135x5
work sets
185x5
205x5
225x4
225x3

4 Rounds for time
5 Rack Bench Press - 225
8 Cable Rows - 36
Time: 9:46

Neutral Pulldowns
160x8
180x8
200x8

TRX Fallouts - 3x10

DB External Rotations - 10sx12, 12.5sx12, 12

Bench Presses felt good, one of these days I'll get 5 with 225.  The timed portion was all about the rack presses, they got heavy fast.  Good workout!