Bench Press Lock-outs Warm-Up 45,65,85,105,125,145,165,185 x 5
Bench Press 205,225,245 x 5, 255,260,265 x 3 270 x 2 (should have singled) 275,280PR x 1
Incline Bench Rows 110,120,125,115 x 10
Standing Cable Rear Delt (one-arm) 20 x 12, 25 x 10

Standing Barbell Curl 70 x 10, 75 x 10, 80 x 8
Alternated with
Close-Grip Bench Press 95,100,100 x 10

Static Stretch: upper body

My stability in upper body doing the flyes and...

Bram Wiley

Static Stretch: lower body
Back Squat Warm-Up 45,65,95,120,145,165,185,205 x 3
Back Squat 225,245,265 x 3 275,285 x 2 295,300,305,310,315PR (GOAL) x 1
Walking DB Lunges 70's x 8 each leg x 2 sets
Horizontal Back Extensions 10, +10lbs x 10
Reverse Crunch 2 sets of 15
Woodchoppers 50lbs x 10, 60lbs x 10 (one notch lower, more across)
ATG Calf Raises 3 sets of 15

Bram Wiley

Dynamic Bench Warm-Up 45,65,95,105 x 3
Dynamic Bench 120 x 8 sets x 3 w. 60 seconds rest intervals
Incline Bench Barbell Rows 100lbs x 15 x 2 sets
Standing Rear Delt (on Free Motion) Both Arms 10lbs x 10 (+2 single arm), One Arm 8 x 10lbs (+4 double arm)

EZ-Bar Curls 80lbs x 8 (+4 x 70lbs), 75lbs x 8 (+4 x 70lbs)
Alternated with
EZ-Bar Incline Skullcrushers 90lbs x 10 x 2 sets

Lying Reverse Flies 5lbs x 12 x 2 sets
Lying L-Flies...

Bram Wiley

PM:
Lying Bench Rows 60,40,45,50,55,60,65,70,75,80,85,90,95,100,105,110 ,115 x 8-12 reps per set

PM2 (about 6.5 hrs later):
Light Warm-Up: ankle jumps, side to side jumps, box jumps (all done waaaaay sub-maximally)

Depth Jumps 3 sets of 5
Step-up Jumps 2 sets of 6
Side-to-Side Hops (over barrier w. mini-hop between jumps) 2 sets of 6

Bram Wiley

3 sets Plyo's -- Forward Hops x 7 each set

Dynamic WS Box Squat (+1" parallel) Warm-Up 45,65 x 3, 95,120,140 x 2
Dynamic WS Box Squat (+1" parallel) 155 x 2 x 8 sets w. 60 sec rest
Stretch Pad Push 2 laps x 30,40,50lbs
Hamstring Curl 27.5 x 15, 27.5 x 9 (+6 x 22.5), 22.5 x 15
DB Plate Holds 15's x 30 seconds, 10's x 30 seconds x 2 sets
Machine Crunches 90,95,95 x 15
Woodchoppers Down 45 x 15, Across 45 x 12, Up 45 x 12
Standing...

Bram Wiley