Wednesday
Sumo deadlift 135x5, 185x5, 225x3, 295x2 , Belt 325x1, 345x3x2sets, GHR 4X10, Pull throughs 3x12, Upper back 8sets 10-12 reps,
Saturday
Squats bar x10, 95x8, 135x5, 185x5, Belt 225x3, wraps 260x2, 290x1, 315x2-3x2sets, 285x3-5, Pause squats (1 sec ) 230x3x3, Leg press 12, 10, 8, 8 GHR 4X10. Pause (1sec) stay tight) bench wide grip 140x6x4, band pull aparts 3x25, rotator cuff cleans 3x15,