Week 3 included more rep "PRs", and almost every session I'm increasing either weight or rep counts from past waves. The progress is slow but very steady which is what I'm shooting for. My bodyweight continues to stay in the 205 range, which is right where I want it. Heavy bench is the biggest thing that I think suffers from the lower body-weight, but I think I'll be able to acclimate to this as well over time.
(Training videos can be found on my Instagram page)
Day 1 - Deadlift Focus / Secondary Squats / Upper Body Accessories
A. Deadlifts: Triples w. bands up to 415x3; then 465x8 no bands (previous wave was 455x6; so solid increase).
B. Secondary Squats in Briefs: 5x3
C. Chin-Ups*: 4x8
*strict, with straps, stretch at bottom, neutral spine, and not to failure.
D. Tricep Pushdowns: 4x25
E. Bicep Curls: 4x10
Day 2 - Squat Focus / Full Body Accessories
A. Squats: Triples w. Bands up to 355x3; then 405x10 no bands (last wave was 405x8 - so +2 reps)
B. Bent Over Barbell Rows: 4x8
C. Pushups: 4xAMRAP
D. Overhead Tricep Extensions: 4x12
E. Dumbbell Bicep Curls: 4x8
Day 3 - Bench Focus / Full Body Accessories
A. Seated Machine Rows: 4x10 (last set drop set)
B. Bench Press Top Set: Triples w. Bands up to 225x3; then 250x10 no bands (last wave was 245x10 so 5-lb increase for rep count)
C. YT Shoulder Raises: 4x12 each direction
D. Tricep Pushdowns: 3x25
E. Bicep Curls: 3x10
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