warm up

stretch

Bench

bar x 5

95 x 5

135 x 5

155 x 3

185 x 3

195 x 1

205 x 1

210 x 1 PR!!!

155 2 x 6 pause

assistants

strict press 4 x 12

jerks 5 x 5

shoulder DB press 4 x 10

Flies 4 x 12

hand stands  SS abs 3 x 5/30

close grip bench 2 x 18

tricep extension SS abs 2 x 22

warm down

foam roll