Max Effort and Ass, exercises for current training

Bench Training-
Max Effort Shirt work- Comp. Shirt work to 1 board with or without reverse bands. Try each week to add reps and add 10-15lbs.
Assistance work-
Shoulders- Sitting behind the neck press 2-3 sets of 5 reps, one arm db press 2-3 sets of 5 reps, Db alternate press same sets and reps, Standing shoulder press same reps and sets. Laterals 3x10-15.

Chest- One arm db bench- 3x5, decline bench 3x5, db floor press 3x5

Tri's- Hell tri's (Dave Tate's) one set. Pin lock outs 3x5-8 reps, close grip 3-4 board bench 3x5-8 reps, push downs 100 reps.