145 x 5
155 x 5
165 x 5
Pause-Bench:
145 x 3
145 x 3
155 x 1 (Back cramped)
155 x 3
155 x 3
145 x 3
Skull Crushers:
70 x 8 x 3
Wide-Grip Pull-ups:
13,10,9
Shrugs
Good-Mornings:
225 x5
275 x 5 (PR)
305 x 5 (PR)
315 x 5 (PR)
Low-box Squats:
275 x 3 (PR)
295 x 3 (PR)
315 x 3 (PR)
This was the day that I learned how much I've been sand-bagging.
Hyper-extensions, Ball rotations, PNF
Standing Press:
95 x 5
105 x 5
115 x 5
125 x 5 (PR)
Board Press:
165 x 3
175 x 2
155 x 3
165 x 3
170 x 2
Dumbell Bench:
60 x 8
65 x 8
65 x 8
70 x 7 + 1 F
Pull-ups, chest-supported rows, bridges, PNF
Squats:
295 x 3
305 x 3
315 x 3
Pause Squat:
255 x 3
265 x 3
275 x 3 (PR)
Leg Press:
4 plates x 8
4 plates + 25 x 8
5 plates x 8
5 plates + 25 x 8
Plyo, PNF, Transversus
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