10*13*2015 BENCH PRESS

• 1x5 @320 BUFFALO BAR "PAUSE BENCH"
• 1X5 @342 BUFFALO BAR "PAUSE BENCH"
• 1X3 @386 BUFFALO BAR "PAUSE BENCH"
• 1X2 @398 BUFFALO BAR "PAUSE BENCH"
• 1X2 @401 BUFFALO BAR "PAUSE BENCH"
• 5X3 @342 REST PAUSE SETS (30 SECOND REST) BENCH PRESS 
• 5X20 BODY WEIGHT DIPS (PAUSE @TOP & BOTTOM)
• 5X20 PULL-UPS NEUTRAL GRIP
• 4X15 TRICEP PUSH DOWNS @70LBS 
• 3X 10 LEFT/10 RIGHT SINGLE ARM PULL APARTS 

10*12*2015 SQUATS

• 3X2 BACK SQUAT @440
• 1X5 BACK SQUAT @440 (TOP SET)
• 1X5 @375 PAUSED,
• 1X4 @397 PAUSED
• 1X4 @397 PAUSED
• 3X15 WEIGHTED GLUTE HAM RAISE (GHR) 
• 1X25 BODY WEIGHT "GHR"
• 4X15 HIP QUAD EXTENSIONS @ BODY WEIGHT