warm up

Bench Press (shirt to 1bd + chain)

bar x 5

95lbs x 5

135 x 5

155 x 3

185 x 3

198 x 1

Shirt—

225 + 33lbs chain x 3

to 2bd–

275 + 33lbs chain x 2

315 + 33lbs chain x 2

335 + 33lbs chain x 2

360 + 33lbs chain x 2 (then took it to 1bd)

Assistants

Incline DB press 4 x 10

football bar tricep extensions w/ chains 4 x 12

banded tricep pushdowns 4 x 30

seated bent leg row machine 3 x 12

banded row to 1st ab (2 second pause) 3 x 15

Conditioning: 30 minute run