1)Deadlift(work up to a heavy single):
135-155-185-205-215-225(failed and switched to conventional)-235
2)RDL: 155x8/175x2x8
3)BB hip thrust: 155x10/185x10/195x10/195x10
4)Back extensions: 25x3x12
5a)Hanging knee raises: 4x15
5b)Lateral band walks: 3x15/side
WEDNESDAY BENCH DAY
1)Bench press: 125x5x3
2)Floor press: 105x2x5
3)Bentover row: 95x10/115x2x10
4)Pullup:(wide grip) 2x8
5)Ring suspended row: 3x15
Finisher: Battle ropes(20 seconds x 4)
+ Farmers walks(2 sets x 30-45 seconds) & plate carries(2 setsx 20 seconds)
FRIDAY SQUAT DAY
1)Box squat : 145x3/165x3/185x3/3/3/195x3
2)Wide stance squat: 145x5/150x2x5
3)Front squat: 105x8/115x8
4)GHR: 20x3x6
5a)Ab wheel: 3x10(negatives)
5b)Seated abductions: 3x15 w/20 second pause last rep on each set
SATURDAY ACCESSORY & CONDITIONING
1)Fat bar chinups: 3x6
2)Speed bench 75x5x3
3a)Incline bench: 85x3x8
3b)Glute bridge: 155x3x15
3a)Lateral raise x10
3b)Pull-apartsx15
3c)Tricep pressdown x15
Reverse sled drags x 12(10 seconds) + kb swings, Lsits, bear crawls between sets
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