Squat_ i did a GVT of 345 similar to my bench day, but i stopped after that becuase my back hurt
Bench-speed
275x6x1
Close grip incline paused
185x3x8
Lat pull downs
140x3x10 slow and concentrated
160x8
180x8
200x8
Behind the neck military presses
135x3x8
Circus dumbbell press
3x3 at 85 punds
3x1 100
superset dips and bicep curls
MB throws