Yesterday
Warm-ups....Swing Bell lying pullovers, from between nuts/legs to behind the head..180 degrees. Usually couple of lighter sets of 15 to 20 reps.
1) Bench press lockouts,in a power rack,from around 7-8" to top. 2X10-12 medium grip, 1 X10-12 close grip
2) Military Press.....Partial to the top of the head, 2X 8-12
3) Dips (weighted) To just below the 90 degree break. 2X8-12
4) Press behind the neck...2X10-12, full ROM..complete overhead lockout, starting at the mid trap (shoulder line) position.
Usually when having time, I go in the back of the gym and take a short 10- to 15 minutes relaxing, or nap, period.