Tuesdays are for Benching

Warm up:
Treadmill w/20lb kb; speeds ranging from 2.5 - 5 m.p.h. and inclines ranging from 0-15, total of about 15 minutes (?)
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Bench Press:
Bar x10
Bar with band around arms x5
30lb rows (high & wide) x5 ea side
90lb total shrugs x30
65lb w/band x5
30lb rows x5
90lb total shrugs x30 (last set of shrugs)
Worked up to 115lb x3
30lb rows x5 ea side
120lb w/s.s. pad x3
115lb 
105lb 
95lb
85lb
Bar wide/mid/narrow
Rows:
Bar x10
65lb x8
85lb x6
105lb x3
110lb x3
115lb x3
Worked back down (speed sets) to empty bar in sets of 5 on ea weight
Empty bar, suppinated grip x26
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20lb o.h. pulls/plank push up 
1-10 ladder
So, I forget some of the sets/wts. But you get the idea of what we did. Some periods of rest but we seemed to be moving a bit faster tonight. For some reason the technique on the rows was really screwing with me. I had trouble finding the right position; just need some more practice. 
Overall, I'm pleased with tonight's work. The treadmill sucked ass, F.Y.I. ;)