Nov 17-22

MONDAY DEADLIFT DAY
1)Speed deadlifts: 155x5x1
2)RDL: 175x5/185x5/195x3x5
3)BB hip thrust: 205x8/215x3x8
4)Reverse hypers: 100x3x12
5)Reverse crunch: 2x15/hanging knee raise w/straps: 2x12
6)Standing band abductions: 3x15

WEDNESDAY  BENCH DAY
1)Bench: 125x3x1
2)3 board press: 160x2x1
3)Wide grip cable row: 4x10
4)Cable straight arm pressdown: 3x12
5a)Band pullapart(slow eccentric) 3x8
5b)Band tricep pushdown(slow eccentric) 3x8

FRIDAY SQUAT DAY
1)Squat (opener): 185x3x1
2)Belt squats: 4x8
3)Glute ham raise: 15x3x8
4)Hip thrust: 185x8/205x8/225x8/8 -PR!

SATURDAY ACCESSORY & CONDITIONING
1)Speed press 60%: 85x8x2
2a)Incline bench press: 95x5/100x2x5
2b)Fat bar chinups: 4x8
3a)Cable face pulls: 3x15
3b)DB lateral raise: 17.5x3x10
3c)Tricep pushdown: 3x15
4)Ab wheel(from toes to the wall): 3x10

Conditioning:
Sled walk-15 minutes