Luke 6-13-12 Bench

Bench (adding donuts to every set for muscle confusion)
50 x 10
100 x 6
150 x 4
190 x 1
220 x 1 @ 8+
235 x 1 @ 10 PR of 5 pounds. used 2 donuts per side
240 x fail very very close
230 x 1 @ 10-
230 x 1 @ 10-

3 second Pause Bench
190 x 3 @ 10-
190 x 3 @ 10-
200 x 3 @ 10-

Pull Ups
BW x 5
BW + 45 x 5
BW + 70 x 5
BW + 75 x 5

superset with Dips
same weights above x 6 per set

Shrugs
405 x 12 x 3

Supine Rows
BW x 6 x 3

Rotator Cuff prehab stuff