ramp 1 week 1 day 3

Normal warm up 

3x10-12 day 2min rest

Hammer row 145x12x2, 135x10 

Bench 185, 165x12, 145x10

Squat 135x8, 245x10

DB Press 40s x12 

Squat 225x10

Hammer curls 35s x12

Squat 205x12

Calf raise 360x12

Push-down 60x12 repeat

Calf raise 360x12

I was dyin going from benches to squats