W/U:
Same ole
W/O:
Press 55x5, 70x5, 90x5, 105x5, 115x10
A1. Chin-ups 8,6,5,5,5
A2. Dips 5,10,8,8,8
Neck raises 16kgx10x3
-115x10 aint bad - a few reps left in the tank fo sho
-Chins and dips seemed hard after the presses - go to 5x6 for chins and 5x8 for dips, then build from there
-16kg is too much on this go to 25lbs
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