My Shoulders were/are a little cranked up from squatting heavy twice a week so I figured i would lay off the bench for tonight. Mainly did a lot of stretching and super light stuff.
Pec stretch with band: 4 sets of 30 sec hold each arm
Triceps ext at various positions: 4 sets each arm
External rotator work: 4 sets each arm
overhead DB Press: 1 set of 15 each arm
Lat Pulldowns: 1 set of 15
band Pull aparts: 3 sets of 15
I foam rolled my glutes, quads, IT bands, and erectors when I got home. Trying to get ready for Squats on Wednesday. 90 % of brief max for triples....Lots to look forward to.