Upper day 1:
Reverse band bench: BARx6x2, 60x5x2 ( bands), 100×4, 140×3, 165x3x3
MG decline bench: 60×6, 100×5, 130×4, 140x3x2
WG bar row (strict): 70×7, 102.5x5x3
Prone row: 60×6, 90x5x3
Abs: Hanging leg raise (2 sec pause), 4 sets 8-10 reps
Stretching: 20 mins
Reverse band bench had approx 30kg de-load (assistance) at the bottom and 0kg at lockout.
All reps paused on the bench.