Monday: Paused Bench: 235x3 275x3 305x8 275x7 235x 4x235x5 larsen.
+ facepulls 9x55x15
Dips: 2 x15 1x10 3 second descent + pullups 3x6 3 second descent.
50 poundstone curls
50 overhead triceps
Tuesday: Deadlift: 5x315x5 3x275x8 deficit.
50 leg curls
50 leg extensions
Thursday: Ohp: 145x3 165x3 2x210x1 190x7
+ I row 5x225xa8
9
Incline bench: 4x185x10,10,9,8 slows eccentrics
+ close grip pull up 4x45x5
50 curls 50 extensions
Friday: Squat: 235x3 265x3 300x9 225x15
Hack squat: 3x2platesx20
50 leg curls and extensions.
Really starting to slow my eccentrics down to add some muscle. Gonna start a mass building phase after the 4th. Dropping the extra 5/3/1 stuff and really focusing on my assistance exercises for 6 weekz.
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