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 - 3
585- 3
645- 1
Working Sets
695 - 3 x 4
Fifth Set
695 x 6
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
