- Close Grip Bench: 114 x 5 x 1 (first and last reps paused)

- Slingshot Bench: 125 x 3

- Seated Press: 60 x 2 x 6

- Weighted Chin: 40 x 5, 20 x 9

- 6-Ways: 3 x 8 (http://www.youtube.com/watch?v=E-cCXkSi7IQ)

- Band Pushdown/Curl: 3 x 12

- Squat: 115 x 3 x 5

- Power Shrug: 170 x 3 x 5, 150 x 10

- GHR: 3 x 10

- Abs

- Conditioning: KB Swing x 200 in 9:43

- Close Grip Bench: 97 x 5 x 5

- DB Row: 47 x 2 x 15

- Weighted Dip: 41 x 6 (PR), 31 x 9

- Barbell Curl: 3 x 5

- Abs & Neck

Comments: 

Not the most energetic session. Just got it done. 

- Squat: 112.5 x 3 x 5

- Deadlift: 185 x 1, 195 x 1, 205 x 1, 185 x 6

- Squat: 110 x 3 x 5

- SLDL: 72.5 x 3 x 10

- Abs

- Conditioning: Prowler 10 x 20m trips with 96kg in 10:00

Comments:

What a session. 

I tore 205 off the ground beltless (and strapless) like it was nothing. Pulling without a belt makes you stronger with a belt. That’s a fact. 

That plus squatting again have made my deadlift stronger than ever and there’s going to be some serious PRs just around the corner.

- Press: 81 x 5 x 2 (PR)

- Close Grip Bench: 80 x 3 x 10

- Slingshot Bench: 120 x 3

- Weighted Chin: 38 x 6, 28 x 8

- Pushdown/Lateral/Curl: 3 x 10

- Abs & Neck