Box Squat
8x2x320
30 minutes soft tissue work
TFL
Abductors
Adductors
Piriformis
IT band
Squat
45x10
140x5
230x3
280x1
320x1
370x1
370x1 straps down
410x1
460x1
460x1 straps up
500x1
500x1
560x1 PR
2x15 landmines
next day
50 reps squats
50 reps lunges
50 reps ham curls
50 reps leg ext
100 reps abs
50 reps calves
Bench
45x5
120x5
160x3
210x3
240x3
3 Board
280x3
300x3
320x3
340x3
360x3
2 Board
280x3
300x3
100 Reps Triceps
50 Reps Rotators
50 reps pulldowns
50 reps rows
50 reps shrugs
50 reps rear delts
50 reps curls
50 ring pushups
60 minutes gpp
Box Squat
320x6x2
5 sets SSB Upper Back
Bench Assist
Seated Shoulder Press
100x10
100x10
High Lockouts
140x3
160x3
180x3
200x3
220x3
240x3 PR
Mid Lockouts
180x3
200x3
Seated DB Press
50x5
60x5
70x5
80x6 PR
6 sets raises
6 sets shrugs
6 sets biceps
ME Squat
Squat
140x10
180x3
230x3
280x3
320x3
370x3 Straps down
410x3
440x3
440x3 Straps up
440x1
440x1
Need a new squat suit, 42 too tight in the straps to hit depth
Semi Sumo
320x3 Straps down
370x1
410x1
460x1
500x1
Works great for deadlift though
1 set ssb gm
1 set split squats
4 sets abs
6 sets overhead lockouts
6 sets db press
3 sets press
3 sets pushdowns
6 sets lats
Box Squat straps down
high
140x5
190x3
230x3
280x1
320x1
370x1
410x1
mid
280x1
320x1
370x1
410x1
low
320x1
370x1
410x1
Sumo straps down
230x3
320x1
370x1
410x1
8 sets hamstrings
Overhead Lockout
high
140x3
160x3
180x3
200x3
220x3
240x3
250x3 PR
260x2 PR
mid
180x3
200x2
200x3
4 sets Seated DB Press
4 sets Standing DB Press
4 sets biceps
4 sets lats
2 sets db cleans
Pin 2 Pull
140x3
190x3
230x3
280x3
320x3 belt
370x3 straps
410x3
460x3
500x3
560x1 straps slipped
Bottom Partial Sumo
140x5
190x5
230x5
320x5
370x5
3 sets SSB GM
6 sets lats
4 sets ab roller
Bench
140x3
190x3
210x3
230x3
250x3
3 Board
280x3
300x3
320x3
2 board
230x3
260x3
280x3
1 board
230x3
260x3
280x2
Box Squat straps down
high
140x10
230x2
320x2
410x2
460x2
mid
280x2
320x2
370x2
410x2
460x2
Squat
320x2
370x2
410x2
460x2 wraps
500x2 wraps
3 sets ab wheel
6 sets hamstrings
Overhead Lockout
high
140x3
195x3
215x3
235x3
255x3
mid
165x3
185x3
205x2
4 sets Seated DB Press
4 sets Front raises
4 sets biceps
4 sets lats
Low Pin Pull Raw
140x5
230x3
320x3 belt
370x3
415x3
445x3
465x3 PR
Sumo Bottom Partials
140x5
190x5
230x5
280x5
320x5
370x5
4 sets pendlay rows
4 sets ssb gm
3 sets woodchoppers
Bench
100x10
140x10
190x5
230x3
250x3
3 Board
280x3
320x3
340x3
2 Board
240x3
280x3
300x3
320x3 PR
Shirt
280x3 no touch
320x3 barely no touch
340x2 touch PR
6 sets triceps
4 sets lats
4 sets hammer curls
Cossack Squats
0x10
45x10
65x10
High Box Squat
45x5
140x5
190x3
230x3
280x3 belt
320x3 bottoms
370x3
410x3
460x3
Squat
230x3 belt + bottoms
280x3
320x3
370x3
410x3 loose wraps
460x3 wraps
500x3 PR
4 sets ham curls
4 sets ab wheel
4 sets overhead lockouts
3 sets db press
3 sets incline db
3 sets raises
grip and wrist work
3 sets cossack squats
back squat up to 315x1
raw sumo
140x5
230x3
280x3
320x1
370x1
410x1
460x0
deficit sumo/squat thing
155x3
205x3
255x2
305x0
255x2
205x3
155x5
155x5
4 sets glute ham
4 sets ham curls