Warm up - 500M row in 1:54
Squat
178kg/392lb-2,2,2, bit of a rep deload today.
Calf raise
88kg-12,12,
Bench
138kg/304lb-2,2,2, Another rep deload - Seemed a little too light so added 5kg
143kg/315lb-2,2,
Vertical dumbbell row
50lb-12,12,12,
GHR
BW-15,15,
EZ bar curl
100lb-12,12,
Ab wheel
From knees - 15,15,