Monday
Press 135x3, 145x5, 165x6
Close grip bench 155x8, 185x8, 205x6
DB hammer curls 35s x14, 40s x10
Tuesday
Deadlift 285x3, 325x3, 365x6
Front squat 155x8, 185x8, 205x6
Wednesday
Sled work: 100yd round trips switching off every 20yds. 1x70lbs, 2x80lbs, 2x90lbs, 1x100lbs, 2x45lbs
Thursday
Bench 210x3, 240x3, 270x7
Incline 145x8, 165x8, 190x6
DB rows 110x18, x18
Dips (1 min rest) 12, 12, 12
Friday
Squat 230x3, 260x3, 295x5
RDL 185x8, 210x8, 235x6
Ab wheel 3 sets of 10
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