Day 1 Pause Bench w/ 80lbs chain (3sec count); 2x3 RPE 8-9, 3x3 10% drop Military Press 1x5 RPE 9, 3x5 10% drop Following Accessory 30 total reps BS Pull-aparts KB Tricep Rollout Band Leg Curls Day 2 Squat w/ Knee Sleeve (only) 83-87%, 12 total reps (2-3 range) RDL 1x5 RPE 9; 12% drop 3x5 Following 30 total reps Shrugs Row Choice Day 3 Bench - 83-87%%, 12-15 total reps (2-3 rep range) 2 board Press +80lbs chain - 1x3 RPE 9, 2x3 8% drop Following 30 total reps: YT Raise Kneeling rotations Chain Tricep 4x5 w/ 5 sec eccentric Day 4 Sumo Deadlift - 2x3 RPE 9 (3 second hold at sticking point), 2x3 8% drop BB Lunge - 4x4 @ 225lbs CS Row - 3x10 Curls - 3x10
Client - Week 20
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