A. Close Grip Bench Press - find your 1RM
B. Seated Behind the Neck Press - find your 1RM
(bar starts on neck, not overhead, start in high bar back squat position, then sit back unsupported on bench, set it, then press)
C. Supinated 1RM Chin Up weighted
D. DB External Rotation @ 3010 - amrap/arm @ 10% A - 1 set per arm
(10% of A as DB per hand)

post exactly like this:
1. CGBP 1RM
2. % of CGBP 1RM used for #2
3. % of CGBP used for #3 including bwt in # (i.e. 90# DB + 160# bwt = 250#)
4. reps/arm using 10% of CGBP 1RM
(i.e. 290#, 64%, 87%, 8 reps/arm)


1. CGBP: 165
2. 140# = 84%
3. 71% of CGBP; BW=177 + 55.5 = 232.5#
4. 16.5, used the 15# DB. 11 with the left arm 10 with the right