RE upper

So third day on the trot for training. nice two day rest ahead of me. this is what i did today

Speed bench w/70kgs 8 sets of 3 (3 grips, 45sec rest)

Dumbells
20 x 15
30s x 10 (4 sets)

Incline barbell press
50 x 15
55 x 10
60 x 10
65 x 10 (2 sets)

shoulder press w/barbell - Set the pins in the power rack to where my triceps were paralel to the ground and pressed from here, all reps were dead stops
40 x 10
45 x 10
50 x 10
55 x 10

BW pull ups 2 x 10
Chuck V pull downs
3 x 12

gun work.