Monday:
Paused bench: 225x5 260x5 295x8 225x10
+ bent barbell row: 4x225x6
Incline: 5x185x10-6
+ facepulls: 5x50x12
Floor flyes: 3x35x15
+ straight arm pulldown: 3x50x15
Poundstone curls + overhead extensions: 50 reps each
Tuesday:
Deadlift: 3x315x5 5x185x10 snatch grip 2x185x6 romanians 2x135x5 super deficit.
Leg press: 3x4platesx20,15
50 leg curls and extensions
Thursday:
Ohp: 135x5 160x5 225 miss 180x8
+ Kirk shrugs: 4x225x10
Db ohp: 3x80x10-8
+ meadows shrugs: 3x80x10-8
Incline lateral raises + rear delt flyes: 2x15x15
50 poundstone curls and extensions
Friday:
Hang cleans 3x5 185
Front squat: 145x5 165x5 190x9
20 rep back squat 190
Hack squat: 3x2platesx20
50 leg curls and extensions
Everything feels pretty weak. Sort of expecting this for another few weeks. Deadlift felt surprisingly good this week, especially the super romanians.. such a good stretch. Front squats didn't feel horrible either. Hopefully my poundage will go up soon.
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