Week 10 Day 1 Shoulders

The start of week 10 is already here, how time flies under the pig iron. Kept it light on my shoulders again and will continue this tread till the end of this block. Round robin 3 exercise superset for the shoulders. Got the blood flowing and the shoulders feeling worked without crushing them with heavy weight. 
The bench was real light today just 3 working sets with 225lbs on the bar. Concentrated on form quads and tits cue remember and a good 2-3 second pause at the chest and explode up. My plan for the next heavy bench day this week is to continue with sets of 3, hopefully with heavier weight from where I left off last time, less sets and end with some heavy top range static holds. 
I tried out a new lat exercise today, basically replicating the bench press except pulling instead of pushing. Seated rows with the lat bar with my hands spaced shoulder width apart. Not real heavy just full range of motion and feel the back working. Ended with dips no added weight.
Last year I did two bench press only competitions, the first one was Feb 2017, actually the exact same contest I'm currently training for. I was originally training for a 3 lift meet and due to a leg injury I switched over to bench only. It was my best competition that year. The next meet in June 2017 I failed to improve my bench press, I actually digressed. In comes the importance of training logs. I wrote out what I did for chest training for the three months leading up to each competition to see what I did that worked and what I did to fuck my shoulder and over train for the second competition. A couple of things showed up when I compared both. For the first meet my training block was only 10 weeks long and I deloaded twice within that time and the week leading up to the competition. I was following a heavy duty bench program for this one and only benching once per week no light bench day. For the second meet I just made stupid mistakes, like more is better if I want to improve...I did about a 12 week block and only did 1 deload during that time frame and the deload before the competition. I also increased my chest accessory work, adding in decline bench press.The last month every chest workout comment is shoulders are fucked on all my workouts I was using the sling shot for the heavy sets. Where did I fail on my third attempt on competition day mid range, having to use the sling shot hurt my drive off the chest, the extra volume, less deloads, longer training block it all adds UP.
Train smart gym rats

Day 1
Seated DB Press supersetted with side DB laterals and rear DB laterals
3 working sets 50 x 10
Bench Press warm up 95 x 10, 135 x 10, 185 x 5, 225 x 5 3 sets all paused reps
Seated Lat Bar Rows 3 work sets
Dips BW x 10, BW x 25, BW x 17