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
585-1
675- 1
755- 1
Working Set
800 x 3
Accessory Work
Front squats
405 lbs. x 3 x 3 with about one-minute rest between sets
Barbell rows for two progressive sets of 12 with 315 lbs.
Heavy dumbell rows to lower chest 1 set of 15 with 100 pounds.
Heavy barbell shrugs two progressive sets of 15 with 315 lbs.
Finished with five sets of 10 calf raises