Not a bad day.
Speed work 6 sets of 3 reps
Followed by 1 set of heavy bench for reps, been increasing this by 10lbs per week. Goal is 405 for 10 before my next meet.

Did some incline DB work and DB Floor Presses after but my nagging bicep became quite irritated. So I did a 15 minute massage after and called it quits.