Day 1
Pause Bench w/ 80lbs chain (3sec count); 2x3 RPE 8, 3x3 10% drop
Military Press 5x5 RPE 8
Following Accessory 35-40 total reps
BS Pull-aparts
KB Tricep Rollout
Band Leg Curls
Day 2
Squat w/ Knee Sleeve (only) 78-81%, 21 total reps (3-4 range)
RDL 1x5 RPE 8-9; 12% drop 4x4
Following 40 total reps
Shrugs
Row Choice
Day 3
Bench - 78-81%, 21 total reps (3-4 rep range)
2 board Press +80lbs chain - 4x5 RPE 8
Following 30 total reps
YT Raise
Kneeling rotations
Chain Tricep 4x6 w/ 5 sec eccentric
Day 4
Sumo Deadlift - 6x3 (3 second hold at sticking point) RPE 7-8
BB Lunge - 4x4 @ 225lbs
CS Row - 4x10
Curls - 4x10