Bench: 45 x 15, 45 x 10, 70 x 5, 90 x 5, 110 x 5
DB Bench: 45 x 4 x 15
DB Row: 65 x 30, 15 each arm
Seated Calf Raise: 20 x 4 x 12
Yea complexes on upper body days may not work. It's too much, I tried with just the bar and I got too numb and only got through half the second set, plus squatting and doing o-lifts in chucks feels too unstable.
I did get an excellent "pump" from the above though. Makes me glad the crossfitters stay out of this forum cause I'm enjoying moving into a more bodybuilding kind of approach.
oh yea, weighed myself this morning, sitting at 161 to my surprise.