Bench

Bench press

130/135 * 5

140 * 4

Slingshot

140 * 7/6

Triceps push down 

15/15

Close grip bench

60 * 30/30

80 * 15

90 * 12

Back accessories

Seal row

80 * 10 * 5 

Meadow row

20/25 * 10 * 5 per arm

Finger pull-ups 

5 * 8

Back extensions 

10 * 3

Bench press

Backlog post

Paused bench 

125/127.5/130 * 5 

TnG bench

120 * 4 * 4

Incline db

32 * 12 * 3

Machine flyes

12 * 3

Triceps push down 

20/10

Need to add in more triceps and arm work tmr. Weights here feels heavier than in SMU. 

Squat and deadlift

Pause squat 

170 * 3

180 * 1

185 * 1

180 * 1 * 2

Normal squat 

160 * 3/3/5

Deadlift

180 * 1 beltless

200 * 1 belted

180 * 1 * 4 belted

180 * 1 * 3 beltless 

200 * beltless