Monday: upper body Warm up
Bench: warm-up to 345 4x305x5 2x325x3
JM press: 135x8 3x115x8
DB press: 80x20,13,11
Chinups 4x10
Tuesday: lower body Warm up
Sumo deadlift: 8x300x3
Deficit Romanian: 3x235x8
Barbell row: 4x205x8
Wednesday: upper body Warm up
Close grip bench: warm up to 225x12..probably had another 20 lbs in me 225x10 2x225x8
4x225x5 larsen press
Dumbbell curls + rolling triceps extension + floor flyes circuit 30 lbs each:
Curls: 23, 12
Extensions: 22, 14
Flyes: 25, 16
Thursday: lower body warm-up
Squat: 300x8 300x5 275x6 just gonna switch this to front squats and reprogram. Squats still fuck my elbow.
Deadlift: 3x315x6
Hack machine: 2x2platesx12
Glute work
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