I have been working on some changes in my bench days. Focus has been on strengthening my shoulder in all planes and on improving my speed getting the weight to my chest. It has been awhile, but I figured I would try to add some speed benching with chains back into the mix. Other than the usual shoulder pain as of late, it went well. Here is the table of exercise, weights, reps and sets with the video of the session following it:

Speed bench 45 x 20, 135 x 5, 155 +1 ch x 3, 155 + 2 ch x 3,
155 + 2 ch x 3, 155 + 2 ch x 3, 155 + 2 ch x 3, 155 + 2 ch x 3,
155 + 2 ch x 3,
Barbell rows 45 x 15, 135 x 5, 185 x 5, 235 x 5,
255 x 5, 185 x 12
Dips —x 8, +25 x 8, +90 x 5, +115 x miss,
—x 20

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