Mass Made Simple - Day 7

Sunday, 9 February 2014   
226 lbs, 55 min

Warm-up
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BP : Semi-Max Triple, Max Double @ 245, 265 lbs
[The goal is to two clean reps of as much weight as I can handle. Had minimal help from a spotter.]
One/arm press : 2-3-5 x 2 @ 55 lbs
Bat wings : 5 x 10 sec @ 65 lbs
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
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Complex : 5 x 3 @ 105, 110, 115 lbs
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SQ : 10, 10, 10, 5, 5, 5, 5 @ 125, 155, 185, 205, 205, 225, 225 lbs