So after having my shirt on order for 5+ weeks (and still not here) I found someone nice enough to let me borrow their phenom shirt.
chain bench with a bar weight of 455 (70 % o my 650 meet bench goal)
4 Chains per side X 1 off 3 board
6 chains per side X 1 of 2 board
8 chains per side X 1 off 2 board (actually got misloaded on one side, but it still went up)
9 chains per side X 1 of 2 board. 700 + up top with chains. feeling heavy but still manageable.
kb triceps ext: all sets were 10 reps: 12,16,20,24,28 kilo
db rows: 115 lbs X 3 sets of 10 per arm.
Next week it is 80% of the goal bench (~525 in barweight) then chains go on. Looking forward to these upcoming weeks o pain and heavy weights.