Day 1 Pause Bench w/ 80lbs chain (3sec count); 2x3 RPE 8, 3x3 10% drop Military Press 2x5 RPE 8-9; 3x5 8% drop Following Accessory 30-35 total reps BS Pull-aparts KB Tricep Rollout Band Leg Curls Day 2 Squat w/ Knee Sleeve (only) 80-84%%, 18 total reps (3 range) RDL 1x5 RPE 8-9; 12% drop 4x4 Following 35 total reps Shrugs Row Choice Day 3 Bench - 80-84%, 18 total reps (3 rep range) 2 board Press +80lbs chain - 4x4 RPE 8 Following 30 total reps YT Raise Kneeling rotations Chain Tricep 4x5 w/ 5 sec eccentric Day 4 Sumo Deadlift - 6x3 (3 second hold at sticking point) RPE 8 BB Lunge - 4x4 @ 225lbs+ CS Row - 4x10 Curls - 4x10
Client - Week 21
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