Getting strong in China

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 1
155 x 3
155 x 3
155 x 3
155 x 3
155 x 6

Incline
60 x 3
80 x 3
100 x 3
120 x 1
133 x 3
133 x 3
133 x 5
120 x 9

pushdowns x 6 sets

Squat
40 x 3
60 x 3
80 x 3
100 x 3
120 x 1
140 x 1
160 x 3
160 x 3
160 x 3
160 x 3
160 x 5

Squatting felt slow today

Strict press
40 x 3
60 x 3
80 x 1
98 x 5
98 x 5
98 x 5
98 x 5
98 x 5
72.5 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
78 x 3
78 x 3

lat raises x 3 sets each arm
rear delts x 3 sets

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 1
160 x 3
160 x 3
160 x 3
160 x 3
160 x 5

Incline
60 x 3
80 x 3
100 x 3
120 x 1
138 x 4

Deadlift
60 x 3
100 x 3
140 x 1
170 x 1
200 x 1
230 x 2
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

Speed squats
40 x 3
60 x 3
80 x 3
100 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3

Strict press
40 x 3
60 x 3
80 x 1
100 x 5
100 x 5
100 x 5
100 x 5
100 x 6
75 x 3
75 x 3
78 x 3
78 x 3
78 x 3
78 x 3
78 x 3
78 x 3
78 x 3

Incline 5 count pause
60 x 3
80 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3

rows x 4 sets

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 1
150 x 1
165 x 3
165 x 3
165 x 3
165 x 3
165 x 5

Incline
60 x 3
80 x 3
100 x 3
120 x 1
140 x 3
140 x 3
140 x 4

lat raises x 3 sets each arm

Speed squats
40 x 3
60 x 3
80 x 3
100 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
120 x 3
120 x 3
120 x 3
120 x 3

rows x 6 sets

Strict press
40 x 3
60 x 3
75 x 1
90 x 1
105 x 3
105 x 3
105 x 3
105 x 3
105 x 5
77 x 3
77 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

Incline 5 count pause
60 x 3
80 x 3
100 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3

lat raises x 3 sets each arm
rear delts x 3 sets

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 1
155 x 1
170 x 3
170 x 3
170 x 3
170 x 3
170 x 4

Incline
60 x 3
80 x 3
100 x 3
115 x 1
130 x 1
145 x 3
145 x 3
145 x 3

pushdowns x 5 sets

Deadlift
60 x 3
100 x 3
140 x 1
180 x 1
215 x 1
242.5 x 2
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3

Strict press
40 x 3
60 x 3
80 x 1
95 x 1
108 x 5
108 x 3
108 x 3
108 x 3
108 x 3
80 x 3
82 x 3
82 x 3
82 x 3
82 x 3
82 x 3
82 x 3
82 x 3
82 x 3

rows x 6 sets
lat raises x 3 sets each arm

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 1
160 x 1
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

Incline
60 x 3
80 x 3
100 x 3
120 x 1
135 x 1
150 x 3
150 x 3
150 x 3

Squat
40 x 3
60 x 3
80 x 3
100 x 3
120 x 1
140 x 1
155 x 1
170 x 3
170 x 3
170 x 5

Strict press
40 x 3
60 x 3
80 x 1
100 x 1
112.5 x 5 PB
112.5 x 3
112.5 x 3
112.5 x 3
112.5 x 3

Bench
70 x 3
100 x 3
120 x 1
140 x 1
160 x 3

rows x 5 sets