Bench press 50×5 62.5×4 75×3 87.5×2 110×1 112.5×1 116×1 100×10
Front side raise 8.5×10
Face pull 24×10
Reverse grip smith bench press 65×10
Cable curl 13×10
Funnily enough 116 kilos is the most I have ever bench pressed (previous best 115 last year at a bodyweight of 175lbs after really leaning out currently around 210lbs) the 116 went up nicely and is 93% of my set ‘everyday max’ also was pleased with 100 kilos for 10 reps on the 28/10/13 I benched 96.5k for a set of 9 so 100kx10 was a nice rep PR should at the minute be good for a 125-130 kilo bench press.