A1. Push Press; 3,3,3,3,3, rest 2min 
A2. Close Grip Bench Press; 4-5 reps x 5 sets; rest 2min 
B1. Weighted False Grip Lockoff; 15 seconds x 5 sets; rest 1min
B2. Strict Weighted Vest Ring Row @ 42x2; 3-4 reps x 5 sets; rest 90 seconds (heavier than last week)
C1. Face down incline Y raises; 10 reps x5; rest 30 sec
C2. Bent over thumbs up reverse flies; 10 reps x5; rest 30 sec
C3. Weighted (small load on PVC) dislocates - 4 reps both directions
and both grips x5; rest 2 min
+
Assault 30 min for Max Calories (record HR, avg wattage, peak wattage)

Results 
A1. 205#, 205, 210, 215, 215
A2. 185# (5), 185 (5), 195 (4), 195 (4), 195 (4)
B1. 25#, 30, 35, 35, 40
B2. 35# (4), 45 (4), 45 (4), 55 (4), 55 (4) 
C1. 10#, 10, 10, 15, 15 
C2. 15#, 15, 15, 20, 20 
C3. 5# for all sets 
+
410 Cals 
179 BPM 
~ 315 Avg Watts
~ 450 Peak Watts 

Pressing superset felt much better than last week. Triceps were getting burnt out last set. Increased the load from last week on the lockoff and ring row. Don't have a vest, so I put plates across the chest. Assault bike went a lot better than the last time I did it. Set a new record, 410! Still think I can do better. Slow down midway, picked up the pace during the begin and end.