Sunday: paused bench: warmup to 265x5 300x3 335x1 355x1 365x1 385x1 405x1 335x6
+ 200 band pull aparts
5x230x8 3 eccentric
+ Hammer strength FG row: 5x2platex8 3-3 tempo
Skull crushers to nose: 3x135x5 3-3 tempo
+ Band facepulls: 65
Bicep and tricep single arm twist: 3xamrap
Tuesday: strict tng deadlift: warmup to 280x5 315x3 355x1 375x1 385x1 405x1 425x1 355x5
RDL: 3x225x6
Front squat: 3x185x6 to box slightly higher than parallel
100 hyperextensions
Thursday: clean and press: warmup to 165x5 190x3 215x1 235x1 245x1 215x5
+ Weighted pullups: singles +90 for every set.
Swiss bar close grip bench: warmup to 5x245x6 slow eccentric
+ Close neutral grip pulldown: 5x120x10 fat gripz slow eccentric
Skullcrushers: 3x135x6 3-3
+ Seated low row: 3x120x8 slow eccentric fat gripz
Bicep and tricep single arm twist: 3xamrap
Friday: squat: warmup to 235x5 265x3 300x1 315x1 335x1 355x1 300x6
Hack squat machine: 4x2platesx10 slow
1 legged glute raise
+ Leg raises: 3x6
Leg extensions
Had a really solid week with a lot of PRs. My squat sucks, so I think it's time to really focus on my quads for that so I changed my routine up slightly to reflect that, just more front squats and adding in leg press to hopefully help my quads, and to do some glute Bridges for warm ups.
Bench was really strong.. tied my previous PR with the fastest rep ever. 405 was faster than 365. Deadlift hit a PR at 425 with more in the tank but my low back had a little rounding so I called it off there. Clean and press hit 2 PRs. 245 for a single which was really easy and then 215 for 5 on the back off. Really strong week. I also really liked Matt Wenning tips on arm training/training assistance in general with slower tempo stuff. Next week is going to be a little more hectic because of graduation and stuff.
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