Warmups
Windmill Machine: 3minutes
Band pullaparts: mxsomethingx3
Bench Movements
Competition Grip Bench: warmups, 160(352)x2 @7, 180(396)x2 @8, 190(418)x2 @9.5, 180x2 @8, 180x2 @9
Medium Grip Bench (paused): warmups, 150(330)x2 @8, 160x2 @9, 150x2 @9
Overhead Press: warmups, 60x4 @7, 70x4 @8, 75x4 @8, 80x4 @9
Other stuff
Chins: 0x7
Pulldowns: stackx8x3
Snatch Grip Shrugs: (light) stackx12x3
Stretch
Notes
Not much sleep and moderately cold, but the day was quite quick (total workout was ~60minutes) and quite good. the 190kg bench was OK, but if I had done a third rep it would have been untidy. The amount of work increased, so that's a good sign. Overheads were a bit wobbly, but the fatigue had accumulated by then, so its just a matter of working with what I can do each set and attempting not to get ahead of myself.
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