5/3/1 Bench press day 21/10/13

Bench press, bar x10 27.5×5 48.5×5 59×3 70×5 80.5×5 91.5×12

Pause bench press 70x5x5

Front side raise 8.5×15 x11

Face pull 14×15 x15

Smith close grip bench press 35×10 x10 x10

T bar row 70x15x15x15

Across body curls r/p 11×16/6/5