Incline bench Press: 60x5, 80x5, 100x5, 120x3, 140x2, 160x1, 180x1, 200x1, 220x1 (PR), 170x5, 160x5, 150x5. The original intention was to do the 5 part of 5/3/1 based on a 210 max. But I havent done inclines in 2 weeks and was curious, and all my reps were flying. I was jumping up and down on the inside, because I have never inclined over 210. It's too early to call but I think the dead benches may be helping here, too, because even with a slight pause I'm getting better movement out of the bottom. To keep with the original intention, I did the 5 part at the end and dropped the triceps accessory movement.
Hoist Roc-It Lat Pulldown: 86x10x4
Hoist Assisted Neutral Grip Chinup (weight shown is after assistance deducted): 84x10x4
Behind the Back Shrug: 105x10x3
EZ Bar Curls: 70x6x3
12 minutes on Jacob's Ladder, 30 seconds on and 30 seconds off. Think of a Versaclimber fused with a Stairclimber, but with a ladder. 30 seconds on was about all I could handle at a stretch, partly because of the leg burn.