[Winfield Featherston]

Squats 5x140, 3x160, 5x180

then 3 sets of 8 at 105, plus a set of 3 front squats at 105

Press 5x95, 3x105, 4x120

then 3 sets of 10 at 70

3 sets of machine shrugs at 100lbs

3 sets per side on the rotary torso machine, 40, 50 and 60lbs