Nov - 1st
AM
A. close grip bench press; 3, 3, 3, 3, 3, 3, 3, 3; rest 2-3mins
165x3 - https://www.youtube.com/watch?v=e3HXUe4iUDg
185x3 - https://www.youtube.com/watch?v=vPmu5JS7L70
190x3 - https://www.youtube.com/watch?v=H3bf5LdSahc
195x3 - https://www.youtube.com/watch?v=h7OdHx6C0FM
195x3 -
195x3 -
200x3 - https://www.youtube.com/watch?v=cejBfTtUDLE
200x3 - https://www.youtube.com/watch?v=aBol0ShJYPI

B. pendlay row 4 sets of 4 heavy @20X1; rest as needed
185x4 - https://www.youtube.com/watch?v=wWDRUj9jIzA
185x4 - https://www.youtube.com/watch?v=gvhcWnL6V2I
185x4 - https://www.youtube.com/watch?v=fCPnJe5DGy0
185x4 - https://www.youtube.com/watch?v=vn8q51uxLts

C. press build to a max
135x2
150x1 - https://www.youtube.com/watch?v=OvErlzw1-PE
160xf - https://www.youtube.com/watch?v=2puoIQohME8
160x1(pr) - https://www.youtube.com/watch?v=fHHwhOeKfhE

+
3 sets 80-90%
Row 500m
30 HR pushups
30 T2B
50 DU
rest walk 5mins
1 - 4:41 - https://www.youtube.com/watch?v=4Sg4OqiCah8
2 - 4:43 - https://www.youtube.com/watch?v=YKkP1Y7VSKk
3 - 4:33 - https://www.youtube.com/watch?v=-xD3bTGRzps