Hitting my 3's week so I'm ready to hit some clean singles. I talked to my old pal Duke to hit some heavy squats at his house Friday morning so I'm not going to go balls to the wall with deadlifts.
Bench Day
A. Bench
Bar weight x 20
135x10
185x8
225x5
250x3
285x3
320x3
355x1
B. Flat DB Press
90lb 3x15
C. Weighted Pull Ups
60lbs 3x10
D1. Rope Lat Pull Downs
3x15
D2. Face Pulls
3x20
E1. Rope Tricep Pushdowns
3x10
E2. Hammer Curls
3x15
Deadlift Day
A. Deadlift
135x10
225x5
315x5
385x3
440x3
495x3
525x1
B. Hyper Extensions
4x12
C. Ab Machine
3x20