Friday Session
Static Stretching (lower body) Squat 45×5 135×5 225×5 315×3 405×3 455×3
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Static Stretching (lower body) Squat 45×5 135×5 225×5 315×3 405×3 455×3
Bench Press (paused) 45×5 135×5 205×5 245×5 285×4 310x2x3 330×3 350×2 330×4 310×4 285×4
Neutral Grip Chin-ups – 3×10 Cable Rows – 120x5x10
Static Stretching (lower body) Squat 135×5 250×5 325×5 375×3 425x5x2 <– add belt Bench Press (paused) 45×5 135×5 205×5 265×4 310×3 350x3x2 350×3
Bench Press (paused) 45×5 135×5 205×5 245×5 285×5 310×5 330×4 350×2 310×5 285×5 Neutral Grip Bar Overhead Press – 125x3x10 Neutral Grip Chin-ups – 3×10
Deficit Deadlift (3 inch deficit) 135×5 225×5 315×5 405x3x5 <– add belt SSB Close Stance Pause Squats 155×5 205×3 245×3 335×3 Ab Wheel In Push-up…
Bench Press (paused) 45×5 135×5 205×5 245×5 285×5 330x4x3
Static Stretching (lower body) Squat 135×5 250×5 300×5 350×5 405x5x3 <– add belt DB Lunges – 75x3x5
Static Stretching (lower body) Squat 135×5 250×5 300×5 350×5 <– add belt 405×8 Bench Press (paused) 45×5 135×5 205×5 245×5 285×5 330x2x5
Deficit Deadlift (3 inch deficit) 135×5 225×5 315×5 365x5x5 SSB Close Stance Pause Squats 155×5 205x3x5 Bench Press (paused) 45×5 135×5 205×5 245×5 285×5 310×5…
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