Bench with slingshot

Warmup

140 * 5/3

120 * 5 * 3 (paused)

Incline DB

30 * 10-12 * 5

Cable flyes 

20 * 7

Machine press

12 * 3

Matt Kroc session 1

170 * 5 * 5

No chalk. Grip was slipping. 25 dead stop reps. R.I.P CNS. I thought the weight is not gonna be an issue but clearly I am mistaken due to my already sore hamstrings and back. 

Floor press + Chest misc

Floor press

110 * 5 * 5 (top set)

80 * 10 * 5 

3rd set onwards with longer pause and explode aggressively.

Incline db press

25 * 12 * 3

Chest press SS machine flyes

12-15/12 * 3

Tricep extensions

To failure

Face pulls

50

SSB squats

Safety squat bar for safer gainz.

140 * 3 * 6 

150 * 2 (failed the 3rd rep)

120 * 3 * 3

120 * 5 * 1

Back extensions 

BW * 20 * 5 (FML) 

Pullups (strict and kip towards the end)

10 * 10 

Safety squat bar is friendlier on the shoulders, throws you forward so u can learn to brace your core and by placing the bar higher on the traps, you can simulate the front squat and reap the same benefits. 

Press (90kg * 2)

Press

60 * 5

70 * 5

80 * 3

90 * 2 (failed to get my 3rd)

80 * 3

70 * 5

60 * 5

Kroc rows

22.5 * 20 * 2

30 * 15 * 3

GHR 

10 * 3

Hamstring curl

10 * 3

Squat + Deficits

Squat
150kg * 3 * 7

Deficit deadlifts
180kg * 3 * 2

Build up to that weight. Last session of just winging it for deadlifts. Gonna go on program soon. No chalk today, my calluses hate me :(

Dan Green Bench D2

Pause bench

120 * 5 * 3 + 120 * 3 

110 * 5

Touch and go 

100 * 4 * 2