This was a ridiculously tough workout. Squats were just slow and achy. Elbows and chest really sore – could barely pause and press 240 on bench. Switched to touch and go just to get through everything, but ended up doing 320 for 3 sets of 4 pretty handily. Really happy with that. Pushed seated GMs a bit: no problem.
ATG Squat:
135x10x1
275x5x1
325x4x1
380x3x1
380x3x1
435x3x1
435x3x1
465x2x1
465x2x1
465x2x1
465x2x1
405x3x1
405x3x1
405x3x1
Bench Press (touch and go):
200x5x1
240x4x1
240x4x1
280x3x1
280x3x1
320x4x1
320x4x1
320x4x1
Slingshot CG Bench:
275x6x1
275x6x1
275x6x1
275x6x1
275x6x1
Single-arm Reverse Pushdowns:
23x10x1
23x10x1
23x10x1
23x10x1
23x10x1
Single-arm Cable Curls:
30x10x1
30x10x1
30x10x1
30x10x1
30x10x1
Seated GMs:
225x5x1
225x5x1
225x5x1
275x5x1
325x5x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 90 minutes