1) Warm up with shoulder band face pulls

3×20

2) Bench

95x2x5

135x2x5

155x3x3

175×3

195×11 (REP PR!)

2) Chest Supported Db Laterals

20s x 3 x 10

3) Incline Bench

95×12

135×10,x9,x8,x7

4) DB Flyes

35s x 4 sets of 12

5) Db Rows

115lbs x 3 sets of 12

1) Squats

bar x 10

135x2x5

155×5

175×3

195×5

205×5

225×4

245×2

275 x 6 singles

190 x 5 sets of 10

1) MP
warmed up triples to

90×3
95×3
115×8 Rep PR = estimated 1RM = 145

2) Kettlebell One Arm Presses
35lbs x 2 sets of 12
45lbs x 2 sets of 12

3) Seated Top End Pin Press
185 x 5 sets of 10

4) Pull Ups
BW x 8 sets of 8

5) Shoulder Bands
Face pulls 3 sets x lots

1) Bench Press

warmed up with some bands

then

95x2x5, 135x2x5

155×5

175×5

185 x 12

Estimated 1RM: 268lbs

2) Close Grip Fat Bench

135×12

145x4x10

3) DB Flyes

35lbers x 4 sets of 12

4) Tri Pressdown

140 x 4 sets 10

10x 2 sets 12

5) Chins

bw x 12, x10, x13 = 25 total

1) Deadliftswarm ups with x5′sthen 270×5, 290×5, 315 x 12
2) Wide grip Bent Rows165 x 5 sets of 8
3) DipsBW x 3 sets of 15
thats it, energy felt lower tonight, so i called it at that, still happy with deadlifts.

1) Mil Press

90×5

95×5

110 x 8

2) One Arm KB Press

45 x 4 sets of 8 per arm

3) Shoulders

side laterals + front laterals

3 super sets of 8

4) Barbell Curls

65 x 4 sets of 12

5) Pullups

50 total

Just an assistance day with higher reps.