Bench Press

Brickhouse Gym – Denton, TX
Bench Press (paused)
135×5
225×5
265×5
300×5 RPE 8
2 Board Press – 315x3x5 RPE 8
5 Board Press
315×5
365×5 RPE 8
395×3 RPE 9
Standing OHP
95×5
115×5
135x2x5 RPE 8
Circuit
A1) Rev. Grip Pull-downs – 180×15, 200x2x10
A2) Standing Calf Raise – 300x3x20
A3) Hise Shrugs – 300x3x10
Super Set
Peck Dec Flyes – 120x3x10
Peck Dec Delts – 120x3x10
Hammer Curls – 50x2x10, 40×10
Face Pulls – 120x3x10

Squat/Deadlift Accessory

Week 9 of 16 week training cycle for USAPL Raw Nationals
Front Squat
135x2x5
185x2x5
Wide Stance GM – 225x3x5
Super Set
GHR – 3×10
Lying Leg Raise /w DB between feet – 30x3x10

Bench Press (deload)

Brickhouse Gym – Denton, TX
Bench Press (paused)
135×5
225x3x8
Rev. Grip Pull-downs – 180x3x10
Super Set
Pec Deck Flyes – 120x3x10
Pec Deck Rear Delts – 120x3x10

Squat (deload)

Week 8 of 16 week training cycle for USAPL Raw Nationals
Static stretching (lower body)
Power Squat
2 plates x5
4 plates x5
6 plates x3x5
Super Set
GHR – 3×10
GHR Sit-ups – 3×10

Deadlift

Deadlift
225×5
315×3
435×3 <-- add belt 495x3 550x3 RPE 10 I just didn't have it have it tonight. I did my top weight for 8 reps the past two weeks, but 3 reps is all I had tonight. Next week is deload week.