warm up

Bench

bar x 5

95 x 5

135 x 5

155 + 1 chain x 2

To 1 bd:

165 + 1 chain 2 x 2

175 + 1 chain 2 x 2

185 + 1 chain 2 x 2

maddog –>

225 x 5

275 x 2

Shirt–> 3 bd

315 x 2

365 x 2

385 2 x 2

assistants 

curls 3 x 20

one arm tri. extensions 3 x 10

DB clean and press (seated) 3 x 10

warm down

conditioning: treadmill

30min– 30sec on 1 min off