7/11
BB bench 140*1, 150*1,1 (comp singles)
Log bench press 125*4
Cable rows 60*12,12,12
Bike 20mins
9/11
Sumo deads 230*3,2
Reverse hypers 20*12*4
Neutral grip pullups 10*6*3
Hanging abs 10*4
11/11
bike 20mins
OHP 65*5*3
WG pullups 8*2, neutral 8*2
DB Lat raises 12.5*12*4
Leg raises 12*4
13/11 Deload week
Squat 80*5*3
Bench pull 60*5*4
Reverse hypers 20*8*4