Upper day 1:
Bench press: BARx8x2, 40×8, 60x6x2, 100×5, 135×3, 162.5x3x4 ( 50 fury)
WG incline press: 60×8, 100x5x4
WG bar row (strict): 60×8, 90x6x4
Rear delt dumbell fly: 22x8x3 (all reps paused)
Abs: Ab roller, 4 sets 10 reps
Stretching: 25 mins
Started using a bench shirt a couple weeks earlier than I usually would to get more practice.
Working sets were too light to get a touch on the chest, each rep was paused about an inch of the chest.