Working nights this work so I was sleeping this morning and a bit late getting into the gym. This however didn't effect my power.
Stationary Bike - 5 minutes.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 255lbs/4 reps.
Heavy Bench Press + Chains - 2 sets/1 rep/255lbs + 130lbs chain, 2 sets/1 rep/265lbs + 130lbs chain, 1 set/1 rep/270lbs + 130lbs chain.
Upper Back Work
alternate the following
Bent Over Barbell Rows - 4 sets/8 reps/225lbs.
High Cable Press Downs - 4 sets/12 reps/30lbs.
Oh Ya!!! That's 400lbs on the bench!!! I know not really but a PB for sure. Now it's time to get ready for work.