BENCH

BR 215.6

Swings
20kgx3x10/10
Medball slams
10lbx3x10

Bench
95x1 it was there
135
185
205x5
Shaky as hell add 8 lbs for a new max of ~228

Swiss bar bench
wide
155x8 8 6
Middle
155x6 4 3

GHR sit ups
10lbx7+a bunch

BTN Press
up to 55x3

assisted Dips 2 second pausex3 sets

Incline DB
40x2 sets
Stretched in between

10 minutes of intervals on the elliptical