Monday Session

Stretching (lower body)

Squat
45×5
135×5
225×5
275×5
315×5
365x5x3 <-- add belt Bench Press (paused) 45x5 135x5 185x5 225x5 255x5 290x3x5 A1. Pull-ups - 2x5 A2. Chin-ups - 2x5 B1. Band Pull Apart w/ monster mini band - 3x10 B2. Band Pull Apart Behind Neck w/ monster mini band - 3x10

Accessory

Seated Behind the Neck Press
45×10
95×10
115×8
135×5

A1. Arnold Press – 30x3x10
A2. DB Rear Delt Raise – 20x3x10
A3. DB Lateral Raise – 20x3x10

Tricep Kickbacks – 20x3x10

Bench Dips – 3×20

Thursday PM Session

Bench Press (paused)
45×5
135×5
185×5
225×5
255x2x4
275×6
290×4
275×6
255×4
225×6
185×15

My bench presses felt easy tonight. This is very encouraging especially since I raised my training max by 15 pounds for this mesocycle.

Monday PM Session

Bench Press (paused)
45×5
135×5
185×5
225×5
255×6
290x3x2
290×4

DB Flyes – 50x3x10

Pull-ups – 3×5

Chin-ups – 3×5

Single Arm DB Rows – 100x3x10

Javelin Press
40×20
50×15