Bench 135x3 155x3 175x7x3
Press s/ Upright Row 5x10 @ 75
Bench 135x3 155x3 175x7x3
Press 5x10 @ 75
Upright Row 5x10 @ 75
Deadlift 275x3 305x3 335x8x2
Leg Press 5x10 @ 225
Rear Delt Fly 5x10 w/ 75
Monday:
Squat 245 5x5, 275x5
Calf Raises
Tuesday
Bench 135 5x5 < 175x5
Curls 1x40 w/ Empty Bar
Wednesday
Deadlift 275 5x5
BB Rows 5x10 @ 135
Upright Rows 5x10 @ 95
Press 105 5x5 < 125x5
Push Press 135x5 145x5
Band Pull Aparts 5x10
Front Plate Raises 1x30 @ 25
Squats 275 5x3 < 335x3
Hyper Deads 5x5 @ 115
Bench 155 5x3 < 195x3
Pause Bench 5x3 @ 135
BB curls 1x30 w/ Empty Bar
Deadlift 315 5x3
BB Row 5x5 @ 155
Band pull Aparts 3x10
Front Raises 1x30 w/ 25
Press 115 5x3 < 145x3
Push Press < 165x3
High Pull 5x5 @ 135
Squat 305 5x1 < 365x1 (PR)
Hyper Deads 5x5 @ 115
Bench 175 5x1 < 245x1 (PR)
Pause Bench 5x5 @ 135
BB Curl 1x40 w/ Empty Bar
Deadlift 335 5x1 < 435x1 (PR)
Rows 5x5 @ 185
Front Raises 1x20 w/ 25
Press 125 5x1 < 155x1 (PR)
Push Press <195x1
Upright Row 5x5 @ 115
Row 4km
Est. 1RM for Power Clean @ 225
Squat 225x3 255x3 285x6 315x3
Pause Squat 5x3 @ 225
Hyper Deads 5x5 @ 115
Bench 125x3 145x3 165x9 185x3
Pause Bench 5x3 @ 125 w/ close grip
Inverted Row 5x10
Mobility Work
Power Clean 135x3 < 225x3
High Pull 5x5 @ 135
Rows 5x5 @ 185
Press 105x3 115x3 125x10 135x3
Klokov Press 5x5 @ 95
BB Curls 1x60
Ab Wheel 5x10
Squat 215x5 245x5 275x5 245x5 215x5
Stiff Legged Deadlift 5x5 @ 185