This is a long one.

1.  Warm-Up

2.  Barbell Bench Press.  225 x 10.  225 x 8.

3.  Pendlay Barbell Row.  115 x 10.  115 x 10.

4.  Barbell Military Press.  115 x 10.  125 x 10.

5.  Chinups.  Bodyweight x 10.  BW+10lbs x 10.

6.  Dumbbell Bench Press.  80s x 10.  80s x 10.

7.  Dumbbell Row.  100 x 10.  100s x 7.

8.  Dumbbell Military Press.  50s x 10.  50s x 8.

9.  Explosive Cable Press.  60 x 10.  70 x 10.

10.  Explosive Cable Pull.  70 x 10.  80 x 10.

11.  FST-7 (7 sets of 10 reps with 45 seconds in between) Barbell Bench Press.  135 x 10.  135 x 10.  135 x 10.  135 x 10.  135 x 10.  135 x 10.  135 x 10.

12.  FST-7 (7 sets of 10 reps with 45 seconds in between) Pendlay Barbell Rows.  95 x 10.  95 x 10.  95 x 10.  95 x 10.  95 x 10.  95 x 10.  95 x 10.

13.  Cool-down.

14.  Eat carbs.

Notes:

Pretty tough stuff.  Mainly since I haven’t done it in a long time.  Regardless, it’s pretty fun.  Just a lot of volume.

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