Buy In:10 reps- Band shoulder complex. Mobilize.
Bench Press 10 sets of 10 reps. This rep scheme is referred to as GVT or German Volume Training. Look into it. The idea is to stay with the same weight across all sets. Choose wisely. 3 minutes between sets. Between sets complete 5 pullups and 10 plate holds to overhead (the steering wheel exercise- arms straight). Recommended weight for plate work is 15/25.