I am posting up a video I found from the Swole Patrol. These guys post on Youtube under the name of GoEliteSC and have a website www.marchmanstrength.com. Their information is great and their videos are hilarious.
Bench
135x10, 135x5, 135x5, 155x5, 185x3, 205x3, 230x8 (230x8 = 286 1RM), 245x1, 250x1, 255x1, 260x1
Dumbbell Bench Press (80 pound dumbbells)
80x10, 80x10, 80x10, 80x8, 80x7
Dumbbell Rows
100x10, 100x10, 100x10, 100x10, 100x10
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