Upper Body

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

Reverse Band Bench Press (black thin bands)
225x5
245x5
275x4

HS Pulldown - 3x6.....180

Cable Row
140x8
160x8
180x8

Leg Elevated Crunch - 3x10

That was cool, I have heard good things about overloading techniques, and for bench press I have done rack lockouts and floor presses before, but never reverse band.  It felt different, 225 and 245 for 5 were pretty easy, only the set at 275 was tough, lets see if this helps my regular bench press.