The next split is going to be very similar to the last one, mainly doing more and heavier back work, stretching on off days, and moved some assistance work around on upper body days. The next three weeks before this program I'm really going to work on my ankle and hip mobility to get a better squat/front squat. I'm hitting something heavy for back every day with this.
Monday: bench: 531 + back offs trying to match your reps on the top set
+Barbell rows: 5/4/3 reps.. lightest bench weight
DB bench(incline): 4x10-8
+ Rope upright row: 4x10
DB twist curls + pushdowns: 5x15
Tuesday: deadlift: 3x3 + 2x8 deficit sldl
Front squats: 4x10-8
Leg curls 5x10-15
Thursday:
clean/press 531 + back offs
+ Weighted Pullups: 5/4/3
Dips: 3x10 weighted, 1xamrap
+ Kirk shrugs: 4x10
Incline curls: 5 sets + incline DB skull crusher
Friday: squat: 5x5
Good mornings: 4x10
Leg press/hack squat: 5x20
50 reps lying leg raises and stretches every off day.(hip flexors, hams, quads, low back, shoulders?)
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