Warm up for each session: Warm up 5 min on machine + shoulder and hip mobility (not the exercises). Before squat/deadlift do 10 reps x 3 sets empty barbell GM/RDL
Stop any exercise if back/shoulder/hip/knee pain exceeds more than baseline and let me know.
Day 1:
Squat 280lb x 5 reps x 3 sets across
Bench Press 5 @ RPE 6,7,8 (+2 repeats) **not 5 x 5 like day 3**
Barbell Good Morning 95lb x 10 reps x 3 sets
Seated Row 10 reps @ RPE 6,7,8 (+2 repeats)
Forearm Plank 4 sets x 30 sec +10lb
Day 2:
Deadlift WITH belt 325lb x 5 reps x 3 sets across
Overhead Press 77.5lblb x 5 reps x 5 sets across
Barbell RDL warm up to 135lb x 10 reps x 3 sets
Single Arm Kneeling Cable Row 10 reps @ RPE 6,7,8 (+2 repeats)
Side Planks 4 sets x 30 sec arms on unstable surface
