This week’s work. all days included abs, GHR, and dips on non bench days. This is pretty much what every week will look like for the next 2 months.
day 1
squats for reps worked up 8’s till I got 7 then worked my way back down doing 8’s again
Day 2
Bench 3x10
CGP 2x8
1" paused benches 3x12
Day 3
DB rows 5x15
front raises 2x15
skull crushers 2x15
Day 4
Military press 5x5 supersetted with pullups
face pulls 3x20 super setted with 3x20 pulldowns
Day 5
Bent over rows 5x10
weighted pullups 4 x8
hammer curls 3x15
Day 6
Bench speed work many sets
Day 7
Heavy deadlifts worked upto strong double
squat reps workd 5’s upto I could only get 4 then worked down to bar
OHP worked 5’s till I got 4