warm-up

bar x reps x 2

135 x 10

185 x 3

225 x 3

275 x 1

315 x 3 sets of 6 reps

Did'nt recover 100% from the meet so i stop there.

Light pause bench (5,4,3,2,1)

2 sets with 225

Tricep push-down

4 sets of 10 reps

Tricep rope push-down

2 sets of 40 reps

Lat pulldown

4 sets of 10 reps