Bench 5/3/1 + volume squat

Warmup with bands

Bench 

Bar * 10 * 2

60 * 5

80 * 5

92.5 * 5 

105 * 5

122.5 * 9 (PR)

Joker

127.5 * 2 (shoulder delt off)

Bench daddy close grip

132.5 * 5 * 3

Squat 

Bar * 10 * 2

60 * 5 * 3

80 * 5

100 * 4

120 * 4

130 * 4

135 * 4

140 * 2

145 * 2

147.5 * 1 

Up to this point my elbow and my delts really giving me a lot of problem. Mentally I have given up. Then I listen to my motivation song. Plug it in. 

130 * 4

135 * 4

140 * 4

142.5 * 4

145 * 4

147.5 * 4

150 * 4

152.5 * 4

155 * 4

PR! Double PR.

122.5 * 9

142.5 * 4

145 * 4

147.5 * 4

150 * 4

152.5 * 4

155 * 4