Aaron (Powerlifting + MMA)

Belted Deadlifts: 335 x5 reps x3 sets (oranger bumpers +45's +2.5's)
Overhead Press: 100lbs x5 reps x2 sets
105lbs x 5 reps
Chin ups: +25lbs x 5 reps
+30lbs x 5 reps
+35lbs x 5 reps
Dips +5lbs x15 reps

External Rotation Shoulder Cuff stuff

I did less warmup than usual, and it seemed to pay off, the lifts were easy enough. I can definitely go up in press, I should have done them before deadlifts anyway. Chins were decent. The dips were just to get some chest work in. 15 reps was kind of hard. I also figured that pressing up worked shoulders, and dips, or pressing down worked pecs. So bench, pressing in between, works both. With a crapload of tricep help.