Benching wit long pauses is one of the crappiest things I can think of….
Swiss Bar Bench Press 5×3 (4 second isometric)@ 265 (failed last set last rep)
Bench Press into Pins 5×1 (5 second isometric) (set pins about 1 or 2 below lockout) (use 80-85% of max bench)@ 295
Rolling tricep Extensions: 3×15 @35
Standing Overhead Tricep Ext: 3×10 @100
Pendely Row: 3×10 @185
Wide Neutral Pulldowns: 3×15 @130
