5/3/1 Bench day 12/8/13

Bench press, bar x10, 25×5, 45×5, 55×5, 75×5, 85×3, 95×8,

Pause bench 75x3x3x3

Front side raise 5x15x15

Face pull 8.5x15x15

Smith CGBP 15x10x10x17

T bar row 62.5x15x15x11

Across body curls 9.5×12/5/4