7/3 training start volume block

Tuesday: wenning warmup **don't do rolling triceps, do band pushdowns instead to get blood in the elbow**

Squat: warmup to 280x1, 3x230x10

Wide grip paused bench: 2x185x10

Barbell row: 2x185x10

SSB upper back: 135x2 minutes

Thursday: wenning warmup

Paused Larsen press: warmup to 275x1 3x225x10

SSB paused squat: warmup to 2x200x4

Paused Deadlift: 2x225x4

SSB upper back: 135x2 minutes

Friday: seated calves: 2x10

Bulgarian split squat: 2x20x15

Single leg RDL: 2x20x15

Leg curl: 2x75x15 slow

Leg extensions: 2x6x15 slow

Front raise: 2x15x15 slow

Seated facepull: 2x5x15 slow

Hammer curl + rope overhead pushdown: 2x30x15 + 2x5x15 slow

Hanging leg raises: 2x10