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

My first upper body workout in a week, only because of my tattoo.

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

Reverse Band Bench Press
225x5
275x5
275x4

Wide Pulldown
38x8
40x8
40x8

Single Cable Row
42.5x8
52.5x8
52.5x8

Pallof Press with Bar - 3x8.....27.5

Felt nice, bench was a little harder but that's okay, it'll come back.

Upper Body

Bench Press
warmup
135x8
135x3
work sets
185x5
205x5
225x3
225x3
225x3

Reverse Band Bench Press (2 blacks)
275x3
295x3
295x2

Wide Pulldown
36x8
40x8
40x8

Cable Row - 3x8....36

Pallof Press - 3x8.....35

Getting shoulder checked out soon, good workout though.

Upper Body

My shoulder has been bugging me lately, so I was cautious today.

Bench Press
warmup
135x8
work sets
185x5
205x5
225x3
235x2

Reverse Band Bench Press (2 black ones)
275x3
295x2
295x2

Weighted Chinups
50x5
65x5
75x5

Cable Row - 3x8......36

Pallof Press - 3x8....32.5

I felt it, but not horribly, it's more annoying than anything else, but I should keep an eye on it.  That second rep on 235 was one of the slowest reps I have ever done on that movement, a true grinder.

Upper Body

Bench Press
warmup
135x8
work sets
185x5
205x5
225x4

Reverse Band Bench Press (two black bands)
275x5
275x4
275x4

Neutral Pulldown
160x8
180x8
200x8

Cable Row - 3x8....34

Leg/Hip Raise - 3x12

Good workout, reverse band bench presses all with 275 were tough.

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.