The usual warm-ups
Benchpress w/ doubled mini-bands-wide grip-225x1 or 3, 250x1, 275x1, 300x1*, added Slingshot ("everyone over 40 needs one") 315 miss, 320x1
JM Press 4x5/ 95, 115, 135, 155 (3)
DB low incline press 2x15/ 65, 75
CSR-wide grip 90x8, 135x8, 180x8, 205x6, 215x6, 225x6
Front plate raise 2x15
One-arm side raises 2x12/ 25, 30
Rear delt raises 2x12/ 35, 45
Hammer curls 2x10/ 40, 50
Band pushdowns 2x50 (mini band)
Notes
The 300 was a PR. With bands, once you start adding weight to the bar, getting slightly out of the groove can screw the press up (the 315 miss). I brought it down too high, corrected, got it off my chest then let it drift back to my head and could not get under the bar to grind it out. It reminded me of shirt work. It emphasizes using your lats to place the bar where you want it (start and finish), bar speed and finishing the lift. Using the Slingshot also reminded me of something Big Pimpin' told me, "Use the shirt (or gear), don't let it use you." Meaning to master the equipment (whatever it is) and do not let it dictate how you lift.
The rest of the workout went great (and fast). Condensed everything after the JM Press into approximately 30 minutes.
Stay strong,
Ed T.
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