Workout

flat bench
bar x10
135x6
155x5
185x4
205x2
235x1
255 5x5 (starting to get tough maybe just one 5 lb jump a week)

front squat
bar x10
65 x5
95 x5
115 x5
135 2x5 ( give me a break first try at these ever)

JS rows
160 5x5 (lower back gets tired b4 the upper back... lower back is kinda the weak spot if you havn't noticed deadlift = bench blah

no extra tri work it's getting late and they're a bit stiff today anyway. Tried a longer warm-up on the bench not ten sets but alot more than one, not sure how I feel about it yet.

Diet: good