Forgot to post Sundays workout.
Went in and did some stuff to loosen up the lower body.
3 sets of hyper extensions
3 sets of reverse hypers

Then bench
We worked up to 5RM on the bench. I was pretty dissapointed I only got 365lbs for 3... Just an "off" day.

After working to 1 RM I did a 3 board press for like 7 sets or so... stacked on two resistance bands to really grind out those triceps and work on the lockout.

After these we just spent a bunch of time punishing the triceps into submission and then a few sets of biceps so i feel cool