M4

Super slow training (10-0-10-0)(1 set to failure between 90-120sec)
Weights still a little off the mark for complete musc failure in under 2 min

Chest press  @40.5kg
Seated row  @49.5kg
BB Shoulder press @30kg
Lat pulldown  @54kg
Leg press @94.5kg

Then:
2x 400m row w/ 90 sec rest lying  (for nervous system recovery)
1.12-1.14