Mondays are an all body workout. I do bench, db press, chins, dips, squats, deadlifts, curls, military presses, and run to get conditioned for track.
Tuesdays I usually focus on my upper body. I do chins, dips, incline db press, shoulder shurgs, curls, and military presses, and run.
Wenesday is my lower body day, I do deadlifts, squats, leg curls, and jog. I'm also learning how to power clean, and will eventually add that in.
Thursday is another all body work out.
Fridays I usually take it easy I do db flies, db press light squats, chins, and dips.
I did the 120lb to max out that day, after doing it for 2 reps I think my 1rm will be 130 lbs.
I usually do 3 sets and 5 reps on all my exercises. I also usually do 115 on the bench all 3 sets.