Bench Press

Bench Press (paused)
45×5
135×5
185×3
235x5x3

Bench Press (POR)
235x3x5

Neutral Grip Chin-ups – BWx3x3

D1. Two Arm DB Rows – 70x3x10
D2. DB Shrugs – 70x3x10

Face Pulls – 150x3x10

Tricep Press-downs – 110x3x10

Hammer Curls – 30×30

Squat & Deadlift

Stretching and Foam Rolling

Squat
45×5
135×5
225×3
280x5x3

Pause Squat
265x2x3

Deadlift
225×5
320x5x3

D1. GHR – BWx3x12
D2. Pull-down Abs – 90x3x10

Standing Calf Raise
320x3x0

F1. Pull-ups – BWx3x5
F2. DB Obliques – 90x3x10

Bench Press

Bench Press (paused)
135×5 <– POR
225×5
285×1
225×5 <– Switched To Full Grip

Neutral Grip Chin-ups
BWx3x8

OHP Machine
90x3x10

D1.DB Rear Delt Raise – 25x2x10
D2.DB Front Raise – 25x2x10
D3.DB Lateral Raise – 25x2x10

Drug Free Elite Powerlifter