Inclines were achy, but not too tough. Gave flat bench a try and it felt surprisingly solid and pain-free.
Incline Bench Press:
45×20
45×20
45×20
135×12
165×12
195×12
235×3
265×3
295×3
225×12
225×12
Bench Press:
135×12
185×12
225×12
225×12
225×12 (paused)
Seated Chest Press Machine (neutral grip):
150×6
200×6
225×8
Seated Chest Press Machine:
150×6
200×6
225×8
Seated Pec Flye Machine (slow negatives):
170×8
191×8
201×8
170×12
OH Rope Extension:
60×12
60×12
60×12
V-bar Pushdowns (superset with oh extensions):
60×12
60×12
60×12
Single-arm Reverse Pushdowns:
23×8
33×8
43×8
23×8
Cable Crossovers:
30×10
30×10
30×10
30×10
30×10
30×10
30×10
30×10
30×10
Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
Duration: 60 minutes