Big SupaSetta: Chest + Back

Worked out at my old gym back home.

Bench Press:
All reps paused on the chest.
265 x 5, 2 sets
255 x 5, 2 sets
245 x 5

I could actually keep my feet down on these for a change. A good arch still hurts bad, but at least it's a start.

(superset of the following:)
Dips:
1 plate x 10
2 plates x 10
3 plates x 8
4 plates x 2 (wrecked) + 10 reps no plates

Cable Row:
220 x 10
250 x 10, 3 sets

Lat Pull Down:
220 x 10
250 x 8 (back hurt)
280 x 6 (back really hurt)

Parallel-bar Skull Crushers:
120 x 10, 2 sets
120 x 8, 2 sets

This exercises is no good for the time being

Superset of the following two:
Cable Flyes
All reps done with a pause at the bottom
90 x 12
100 x 10
80 x 10
60 x 12

Isolateral Low Row:
I love this machine. It hits my lats and traps just right. T-bar is still better overall as a power movement.

180 x 12
270 x 12, 3 sets
(just doing this as prehab thing)