Benching

Warm up: Light band and DB movements

Bench: 2 x 20 x bar
           95 x 10
            135 x 5
            185 x 5
            215 x 4
            250 x 3
            285 x 2
            320 x 6..... Had more in the tank, in reality I should have gone for broke but I was being overly conservative. 
            3 x 8 x 250

Pull downs : 5 x 10 x some weight
arm curls: who cares
Band pull aparts: 100 total reps

Like I stated maybe I should have pushed my heavy set harder... but on a good note my left shoulder felt alright and the bar speed was good.