volume split

Monday Tuesday Thursday, can change up days if needed.

Monday: wenning warmup (hammer curls, rolling triceps, face pulls, calves, hanging leg raises)

Squat: 3/4/5x10/8/6

Wide grip bench (cambered when it comes in) 2/3/4x10/8/6

Cambered barbell row: rest pause

Hanging leg raises + SSB rounded back.

Tuesday: 

2/3/4 sets

Hanging leg raises, trunk twist with band, seated calves, single leg RDL BSS,  leg curls, leg extensions, front raises, seated face pulls pushdowns, curls, 

Thursday: wenning warmup (hammer curls, rolling triceps, face pulls, calves, hanging leg raises)

Feet up paused bench: 3/4/5x10/8/6

SSB paused squat: 2/3/4x4/3/2

Paused Deadlift: 2/3/4x4/3/2

Hanging leg raises + SSB rounded back.

Squat goal: 5x330x6 5x300x8 5x270x10

Bench goal: 5x320x6 5x290x8 5x260x10

Squat: start at 3x230x10

Bench: start at 3x225x10