Monday 1/8

Heavy Squat
3x6 (add 5# from last)

Pause Bench
3x5x70%
(2 second pause)

Heavy Deadlift
1x5 (add 5# from last)

 

Thursday 1/11

Light Squat
3x6 (80% of Heavy Squat)

Press
2x6 (add 5# from last)

Strict Pull-ups
3x10
(Scale with band to get to 10. If
you can get 10 @ BW, start weighted progression)

GHR
3x8

 

Saturday 1/13

Pause Squat
3x5x70%

Heavy Bench
3x6 (add 5# from last)

Pause Deadlift
3x5x75%
(1 second pause @ 2"
off ground, then finish)

 

Monday 10/23

Back Squat
3x5

Bench
3x5

GHD Back Extensions
3x10
(Different from Hip Ext.
If BW is easy, add weight,
5# each time)

Good Mornings
3x6

 

Thursday 10/26

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 10/28

Back Squat
3x5

Bench
3x5

GHD Back Extensions
3x10
(Different from Hip Ext.
If BW is easy, add weight,
5# each time)

Good Mornings
3x6

Monday 10/9

Back Squat
3x5

Bench
3x5

GHD Back Extensions
3x10
(Different from Hip Ext.
If BW is easy, add weight,
5# each time)

Good Mornings
3x6

 

Thursday 10/12

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 10/14

Back Squat
3x5

Bench
3x5

GHD Back Extensions
3x10
(Different from Hip Ext.
If BW is easy, add weight,
5# each time)

Good Mornings
3x6

Monday 9/11

Back Squat
3x5

Bench
3x5

DB Bicep Curls
3x10 per side

Bar Dips
3xMax Reps, stop at 10 reps
(Use band to reach 10 if needed. Use weighted once max reps at BW obtained.)

 

Thursday 9/14

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 9/16

Back Squat
3x5

Bench
3x5

DB Bicep Curls
3x10 per side

Bar Dips
3xMax Reps, stop at 10 reps
(Use band to reach 10 if needed. Use weighted once max reps at BW obtained.)