Ok also i trained monday i still felt kinda iffy so i didnt do my normal chest routine i just benched for 45 mins then did some triceps
my bech went something like this
135x20,15, 225x10, 275x10, 275x8, 225x10,10,10,10,10,10,10, that puts me arpund 2 minute breaks which seems right
did close grip bench
incline bench (chest was really pretty much gone, dont know why i bothered so i stopped after 2 sets)
And that was my session monday!
Again thanks for teh support homies!