Day 1 [Squat]
Squat x 10 @~8/ 1 repeat
185x 10
225x 10
245x 10 @ ~7-7.5 (feeling fatigued, so stayed conservative)
245x 10
[assistance work was done without tracking weights, this is more for fun/ just working the muscles]
Leg Press x 10 @8--> myoreps x3 @9
Hack Squat 3x10
RDL's w/dumbbells x 10 @8--> myo reps x3 @9
Seated Leg curls 3x10
Day 2 [Bench]
Competition Bench x 10 @8/ 1 repeat
135 x 10
155x 10
165 x 10
155x 10 (pushed it a bit too much on the previous set)
DB Flys 3x10
Incline DB Press 3x10
Seated DB OHP 3x10
Shoulder Lateral raises 3x10
Day 3 [Upper]
Touch and Go Bench x 10 @8/ 2 repeat
DB Bench x 4 x 10
DB Fly's x 4 x 10
Lat/Upper back work (not logging)
Day 4 [Deadlift]
Deadlift x 10 @8/ 2 repeat (these were truly "deathlifts")
DB Rows x 10 @8--> x 3 myo reps @9 rpe
Lat Pulldowns x 4 x 10
DB RDL's x 10 @8 --> x3 myo reps @9 rpe
