SSB pin squat: warmup to 340x1 3x300x6,3,3
Comp squat: 315x1 2x315x5.
SSB Bulgarian: 180x7 each leg
Nordics: 5x5 negatives.. will do 5x5 banded thursday
Core + hypers: 3x10
Tuesday: warmup (curls, band pushdowns, pull parts)
Spoto press: warmup to 325x1 3x305x6,3,3
Comp paused bench: 2x315x5
JM press pinkie inside the rings + curl fat bar: 3x195x7 + 95x8,5,rest pause went wider on the grip and lowered the weight to be more externally rotated
Banded pushdowns + banded curls 20 each
45° Side bends
Thursday: warmup (calves, hip flexors, sliding leg curls)
Deadlift: 325x3 365x3 415x7
Stiff leg Deadlift: 5x365x2
Meadows row: 2x180x6
5x5 Nordic leg curl with orange band
Standing crunches + hyperextension 3x10
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