Day 1
Pause Bench w/ 80lbs chain (3sec count); 2x3 RPE 8-9, 3x3 10% drop
Military Press 1x5 RPE 9, 3x5 10% drop
Following Accessory 30 total reps
BS Pull-aparts
KB Tricep Rollout
Band Leg Curls
Day 2
Squat w/ Knee Sleeve (only) 83-87%, 12 total reps (2-3 range)
RDL 1x5 RPE 9; 12% drop 3x5
Following 30 total reps
Shrugs
Row Choice
Day 3
Bench - 83-87%%, 12-15 total reps (2-3 rep range)
2 board Press +80lbs chain - 1x3 RPE 9, 2x3 8% drop
Following 30 total reps:
YT Raise
Kneeling rotations
Chain Tricep 4x5 w/ 5 sec eccentric
Day 4
Sumo Deadlift - 2x3 RPE 9 (3 second hold at sticking point), 2x3 8% drop
BB Lunge - 4x4 @ 225lbs
CS Row - 3x10
Curls - 3x10