Monday's workout

Bench- 5-3-1
3 warm up sets x5 reps, then 90% of raw max for 3+ reps. Then 1 set of HIT at 75% to failure. The HIT set is done with a slow 3 second descent and explode up.

DB Single Arm Shoulder press- 1 warm up x 5, then 2x5 I went 85 lbs. on my last set.
Laterals- 3x10
Arrow Pulls- 3x12
Push downs- 50 reps, Overhead Extensions- 50 reps
Abs- 25 body ups, 35 V-Ups