Monday:
Paused Bench: 235x3 270x3 300x8 270x8 235x10
+ bent over barbell row: 5x225x6
Dips: 4x2platesx8
+ pullups: 4x8,6,6,5
Hammer curls(FG): rest pause to failure 3 times 40 lbs 28 total reps
overhead rope extension: rest pause to failure 3 times65 lbs 30 total reps.
Tuesday: Deadlift: 255x3 290x3 325x11 255x11 touch n go
Rubish back extensions: 4x135x12
Deadlift stance leg press: 2x3platesx50
Thursday: Ohp(touch chest): 145x3 165x3 185x7 165x7 145x7
+ barbell row: 5x225x6
Incline bench: 3x185x10
+ close grip pulldown:
3x160x10
Supinating curls and decline db extensions to failure.
Friday: Squat: 225x3 260x3 295x8 260x8 225x8
Pause squat: 4x225x3
Rubish raises: 3x135x12 + hanging leg raises for 10 reps.
Notes: not a bad week. Finally getting back into the swing of things. I'm still doing my arm day on Saturdays but for Monday and Thursday I'm changing it up to 1 giant rest pause set each to reduce total volume a bit. The reason being is that I plan on incorporating some more sumax sets on the push days, whether that be the incline bench on overhead days or a flat variation on bench days. I want to set this up similar to my squat day where I'll do 5 sets on my 5s day, 4 sets on my 3s day and 3 sets on my 1s day. I also switched out the decline press for the incline press because I feel like the incline press can help with my shoulder strength, which I feel is a big weak point that I'm going to have to deal with if I want my max to stay consistently above 400.
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