Main Upper
A. DB Floor Press
40lb DB x 10
90lb DB 5x10
B. Raw Bench w/ Suspended Weight
155 Bar Weight with 40lbs (total) hanging weight - 195 total bar weight - Medium/Close grip
10x10 with 90 sec rest
C. DB Laterals (All Three Raises - Front, Side, Rear)
4x12
D1. Partial Dips
4x20
D2. Hammer Curls
4x20
E. Barbell Rows
185lbs 10x10
F. Weighted Static Crunch
3 rounds of 30 second holds
Main Lower
A. 2" Below Parallel Raw Box Squat
205lbs 10x10 with 90 sec rest
Back pump was still absolutely ridiculous.
B. Walking Lunges
2x30 w/ 20lb DB
C. 4" Deficit Deadlift
185lbs 10x10
D1. Calf Raises
4x25
D2. Hyperextensions
4x25
E. Rack Shrugs
10x10 w/ 275lbs
F1. Hanging Leg Raises
4x25
F2. Planks
4 rounds of 30 sec holds