here is todays workout:

squats 4x5 1x3 1x8
165 5
200 5
225 5
245 5
285 3
225 8

bench 4x5 1x3 1x8
115 5
135 5
145 5
165 5
190 3
145 8

BB rows 4x5 1x3 1x8 1 sec pause at top
95 5
115 5
135 5
155 5
185 3
135 8

bb curls 3x8
95 8
100 8
100 8

bb skulls 3x8
65 8
75 8
85 8

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overall goal is 185lbs 7% bodyfat