Bench Press

bar 2 x 6  40kg 2 x 6  60kg x 5  70kg x 3  75kg x 3  

80kg x 3  85kg 2 x 3  90kg x 1  92.5kg 2 x 1

Slingshot–>

100kg x 3  110kg x 3

Incline Press

40kg x 5  60kg x 5  70kg 3 x 3

assistants

rolling JM press 4 x 12

tricep dip machine 4 x 12

banded tricep pushdowns 2 x 65

netrual grip lat pulldowns 3 x 12

football bar bent over row 3 x 12

pull down machine 3 x 12

conditioning: sprint intervals on tread; 

5min jog 8.5mph x 2, 9mph x 2, 9.5mph x 2 10mph x 2

10.5mph x 2

30sec ON 1min OFF