I love me some good ol'-fashioned strength work:
Back squat: 5 reps at 60kg, 5 reps at 80kg, 6 sets of 2 reps at 100kg
Bench press: 5 reps at 60kg, 5 reps at 70kg, 4 reps at 75kg, 4 reps at 75kg
One-armed dumbbell row: 3 sets of 5 reps at 44kg
Deadlift: 5 reps at 60kg, 5 reps at 100kg, 5 sets of 2 reps at 140kg
Side-to-side pull-ups: 8 reps, 6 reps, 6 reps
Dips: 20 reps, 14 reps, 10 reps
Was disappointed today with my pull-ups- I've really let my strength with them slide. Felt good during the deadlifts, but my squats could have gone better. Should have taken 5-10 minutes to do some cardio to warm up first... Oh well, next time.
Iron sharpens iron.