Buy in: 10 reps band work: shoulder progression, pull-aparts, no money, face pulls. Mobilize. Progressively load your barbell for the work below.
Bench Press:5 sets of 3 reps straight sets.
5 sets of 8 reps Assistance Work in circuit fashion:
Chest to Bar Pullups
Handstand Push ups
Sit-ups (ab-mat or GHD)
Dumbbell bench press