WARM-UPS

Bracing protocol as always

Some light shoulder warm-ups (getting under the bar can be a bitch).

Bar - 10 reps x 2

145 - 10

235 - 6

325 - 3

415 - 3

505 - 1

585- 1

645- 1

735-1

WORK SETS

800 x 1 x 2

Squats are moving fast - I'm feeling very snappy. I've put on some weight recently and my squat like most- loves being fat, so I'll take advantage and keep using what I have and sail into the Amold confident about my squat.

Accessory Work

SSB

445 lbs. x 3 x 3

Barbell rows for four progressive sets of  4 with 315 lbs.

Heavy dumbell rows to lower chest 2 sets of 15 with 120 pounds.

Heavy barbell shrugs two progressive sets of 15 with 315 lbs.

Finished with five sets of 10 calf raises