Bench:
Warm up:
Barx2
135x2
185x2
Lift:
225x5
235x5
245x5
255x5
265x3(PB)
Back off:
155x15
DL:
Warm up:
barx2
110x2
155x2
Lift:
280x5
300x5
320x5
340x3(PB) (hand slipped of the bar after the third an could not regain the movement.
Back Off: Sumo
155x15
Squat:
Warm up:
barx2
135x2
155x2
Lift:
185x5
205x5
225x5
235x5
245x5
Back Off:
135x10
Close grip Bench:
Warm up:
barx2
barx4
Lift:
95x5
115x5
135x5
155x5
165x5(PB)
Back off:
95x10
DB Bench:
60x10/10
50x8/8/8
Flat Fly:
30x10/10
25x8/8/8
Con. Curl:
30x10/10
25x8/8/8
BB Curl:
65x10/10
45x8/8/8
Rope pull up:
40x10/10/10
Tri DB pull:
55x10/10
40x8/8/8
Rope Pull Down:
40x10/10/10/10/10
Field Work:
Right/Left hand stance take off for Run x5
Right/Left hand stance take off for Pass x5
100 yard sprint
40 yard sprint x3