Training – Upper

12 x bar
8 x 40
5 x 60
3 x 80
3 x 100
3 sets of 3 x 120 Emphasis on speed

Incline DB Press (lbs)

10 x 65
10 x 65
10 x 65

DB Row (lbs)

10 x 100
10 x 100
10 x 100 

Triceps

2 sets high reps to get some blood flowing to recover completely for the max bench testing

Barbell Curl

2 sets high reps

Shoulder Dislocations

Notes:
Bench felt very good, speed was decent and I feel like i’m almost 100% recovered but not exactly there yet. So this was mainly a recovery workout to keep the CNS activated and to get some blood flowing around the elbows etc so that I can be 100% when I test my max bench press later this week.