I was going to do speed bench but when I got there felt like going a bit heavier. I did 5x5 and rest pause here is what went down:
135x10 185x5 205x5 225x5 235x5 245x5
rest pause-185x6 155x8 135x10 each rested on chest 3 secs

Iso lateral row (just plates weight listed) 2x10 3x10 4x6
Face rows 60x10 70x10 80x10

Kickbacks 30x10 40x10 50x10 New PR for weight and reps!
Pressdowns 160x10 170x10 180x10 190x10
Rope pull downs 40x10 50x10

Highlights:I felt good very good, it was almost to good to be true. I hit a new rep and wt PR in kickbacks, I know kickback are not a true power lifting exercise but for me they work well.

Lowlights: None really.

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