Shoulders
Seated hammer strength shoulder press
PWO
90x10
180x10
270x10
360x10
450x4 (phuck yeah!!) Last week my left shoulder wouldn't move 410, this week I repped 5 plates, sure left was definitely not as strong or fast as the right, but it still pushed through and held together.
Also did some DB rear delt rows, face pulls, rev pec dec, lateral raises and pull ups.