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Friday Session

Static Stretching (lower body)

Squat
45×5
135×5
225×5
315×3
405×3
455×3 <-- add belt 485x3 Bench Press (paused) 45x5 135x10 225x3 315x3 365x3 385x3 <-- PR 3 reps with 385 was all I had on the bench. It was a PR and I was happy with that. I had more in me on the squat, but I stopped there. I felt like going a little heavier tonight, I accomplished that and set a 3 RM bench PR in the process.

Thursday Session

Bench Press (paused)
45×5
135×5
205×5
245×5
285×5
310×5
330×4
350×2
310×5
285×5

Neutral Grip Bar Overhead Press – 125x3x10

Neutral Grip Chin-ups – 3×10

Wednesday Session

Deficit Deadlift (3 inch deficit)
135×5
225×5
315×5
405x3x5 <– add belt

SSB Close Stance Pause Squats
155×5
205×3
245×3
335×3

Ab Wheel In Push-up Position (knees off floor) – 3×5

Two Arm DB Rows – 100x3x10

Wednesday Session

Deficit Deadlift (3 inch deficit)

135×5
225×5
315×5
365x5x5

SSB Close Stance Pause Squats
155×5
205x3x5

Bench Press (paused)
45×5
135×5
205×5
245×5
285×5
310×5
330×4
310×5