Monday: paused bench: warmup to 240x3 275x3 310x8:( 275x10 240x10
+ Hammer strength row: warmup to 5x"275"x10
Close grip incline press: 4x185x10
+ Rope upright row: 4x72x10
DB incline curl(15-35) + overhead rope extension (35-55): 50-10 reps
Tuesday: strict tng deadlift: warmup to 245x3 285x3 320x10 245x10
Rdl: 5x185x10
Leg press: warmup to 3x5platesx30
Leg raises: 20 reps
Thursday; clean and press: warmup to 150x3 170x3 195x9 paused215x3 paused150x12
+ Weighted pullups: warmup to 5x80x3
Dips: 2platex5 3x3platex6
+ Kirk shrugs: 4x185x8
Close grip incline press: 4x185x8
+ Front and lateral raises: 4x20x10 each
Fg hammer curl: 2x30x30, 2x30x20
+ Fg Vbar pushdown: 2x42x30, 2x42x20
Saturday: squat: warmup to 245x10 255x10 265x10 275x12
Front squat: 5x175x10
Lying leg curl: 3x70x30
Leg raises: 20 reps
Not a bad week. Still getting in the swing of things. Gonna be changing my upper body workouts to look more like Thursday, with 3 supersets to match the 3 exercises for lower body days. Just trying to really hammer my triceps and shoulders for a while with variations. My upper body days are going to include some deadbench singles at a joker weight, with 4 sets of close grips afterwards and Arnold presses to give the shoulders some love. Deadlifts and squats were tough (especially squats) but They performed well this week. Clean and press felt really strong too. Excited for the next 10 weeks to be breaking PRs and handling heavy weight for high reps
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