Week 5 Day 1 Boulder Shoulders

Started the week training cycle off right with a rep PR hell ya! Time to unleash the beast this month and crush some weight and PR's for my three main lifts. Tomorrow it starts with deadlift so anybody in the gym might be a little offended by the noise the weights and I make :).
First up today was seated DB presses and I nailed a rep PR with 80 lbs dumbbells. 1 rep more is progress and I'll take it. Next I moved straight into bench press without doing any extra work on my shoulders at this point. No sling shot this workout and I increased the weight by 5 lbs for those three working sets. Every rep was CAT Compensatory Acceleration Training. In a nutshell exploding the bar off the chest and maximal drive right to lockout. Beware this technique is hard on the nervous system so it is not used for long periods of time. I have plans to incorporate the sling shot on my main bench day for this month. 
Bent over rows are off the menu now and traded up for one arm rows. Less stress on the lower back and these still hammer the upper back. I keep the body language to a minimum and concentrate on a full range of motion. It's not all about how much weight you have loaded on the bar...rock stars.
We got a brand new smith machine added to the gym recently so I left this one till last. I was thinking about trading it up with seated DB presses but instead I'm going to add it to the end of this routine. Did a few test sets with light weight to zero in on the best placement of the bench and than spanked off a few heavier sets.
Finished off with the lung crusher air dyne nightmare pedal......
CAT those reps gym rats 

Day 1
Seated DB Press warm up 30 x 10, 40 x 10, 50 x 10
work sets 70 x 3, 75 x 3, 80 x 10 new PR
Bench Press warm up bar x 10, 95 x 10, 185 x 5, 225 x 5
work sets 250 x 5 3 sets CAT style
Lane Mine One Arm Rows with handle work sets 60 x 10 3 sets
Seated Smith Machine Front Press work sets 135 x 10, 185 x 5,185 x 5
Air Dyne 4 mins of hell