warm up

stretch

Bench

bar x 5

95lb x 5

135 x 4

155 x 2

185 x 2

225 x 2 (maddog)

Shirt (2 board)

225 + 2 chains x 2

245 + 2 chains x 2

275 + 2 chains 3 x 2

295 + 2 chains 3 x 2

315 + 2 chains 3 x 2

assistants later in the day

shoulder press 3 x 10

plate raises 3 x20

lateral raises 3 x 15

bicep curls 3 x 24

close grip pull ups 3 x 10

triceps

stretching

foamrolling