Pushin and tuggin

Yes, it's another training post. Look out, y'all.

Warmup - lots of stuff

Bench
2x12 @ 45
95x5
135x5
185x5
225x5

Oh Press
45x10
95x5
115x5
135x3

Bent Row
45x10
135x5
185x5
225x5

Pressdown
4 sets of 12

face pull
4 sets of 12

Slow and steady is the route.