Rough morning. leaving for Thanksgiving vacation today, so I wanted to get one last heavy lift in... well it didn't happen. Saturday, sunday, Monday heavy lifting took its toll.

Today I worked up to 315lbs bench, quickly realized I was an idiot so I did speed work.
We use a Tendo machine, speed output should be .80/m/second
did 10x3 reps for speed.

After speed:
5x20 dips
5x12 flyes with bands
5x20 db press
5x5 dp extensions