Deadlifts

70 2 x 6
120 x 5
140 x 3
160 x 1
180 x 1
200 x 1
220 x 2
230 x 1

this is ok for me. i have done 220 x 3 before but i think i was alot better with it this time round. anyway i went to do a double with 230 but it wasnt there

shrugs
worked up to 140 3 x 8

weighted pullups
BW x 12
+5kgs x 10
+7.2 x 10
+10 2 x 8
BW x 20 (PR)

abs sling crunches
4 x 12

elbows = painful