Normal warm up
Squat 135x5, 185x5, 225x3, 255x5, 285x3, 325x3
Bench 135x5, 155x5, 175x3, 195x5, 215x3, 245x3
Chins 8x4 between squats and presses
Lat pull down 145x10, 145x12x2
Back ext 3x15
Db bench 70x10x2, 70x12
Rear laterals 15x20x3
Calf raise 3x10-15
Squat and bench were hard rpe 9s
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