OHP....

Warm up : band movements

OHP: 2 x 20 x bar
          90 x 5
          110 x 4
          130 x 3
          150 x 2
          170 x 12
          130 x 20...... upped the training max from the last cycle by 50 lbs

Bent over rows : 5 x 10 x SW
C.G. Bench: 5 x 10 x 165.....moved the weight up from the last cycle still pretty light.
 super set ( band pull aparts  100 total reps)

Thick rope curls: 3 x 10 x SW

That was it.