T-Bar Rows: 50x5, 65x5, 80x5, 95x3, 110x2, 125x3, 140x4
Flat Bench Press: 145x1, 165x1, 185x1, 205x1, 225x1, 235x1. It started with me messing around between my son's workout. I kept on because every rep felt light and quick, even the 225. 235 was a little tougher but I got that, too.