Instead of normal speed bench I did seets of 5 reps
135x12 185x5 225x5 235x5 245x5 255x4 275x2 (missed it)

Incline 135x8 185x5 205x5 (very very easy)

Iso lateral row machine (plate listed only)2x8 3x8 4x8
these were done with a explosive pulltowards me and a slow return to starting position. Very cool!

Face Pulls 70x8 110x8 120x8

Rope pull downs(RP) suppersetted with pressdowns(PD)
RP 70x10 PD 110x10
RP 80x10 PD 150x10
RP 100x10 PD 190x8

Kickbacks: 30x10 35x10 40x10

Highlights: All that in under a hour and my triceps cramped so badly I was chanting (ouch) for the last few reps on each set of kickbacks.

Lowlights: Wanted 275x5 so bad, did not totaly trust my spotter.

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