Movin' on up

Bench

155 x 3

160 x 3

165 x 3 (PR)

Pause bench

135 x 3 x 2

140 x 3

145 x 3

This right here, this is the the thing. Self imposed 5 second pause from the second set onward, which is probably closer to a 3 second pause from someone else.

Dips

BW+10 x 12 x 4 (PR)

Chin ups/abs superset

BW x 8

BW x 7

BW x 5

Cable rows

190 x 8

200 x 8 x 2