3/4 – Paused ATG Squat – 3’s

Skipped squats today to let my hip rest.

Seated Leg Extensions:
205×20
205×20
205×20
205×20
205×20

Lying Hamstring Curl:
150×8
150×8
150×8
150×8
150×8

Shrugs:
225×6
315×6
405×6
495×6
585×6
585×6
405×6

BB Curls (various grips):
45×20
45×20
45×20
45×20
45×20
45×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 30 minutes

3/3 – Upper

Not bad – push presses feeling a little fatigued, but otherwise everything was very easy and quick. Probably skipping squats tomorrow and will just focus on assistance – left hip flexor is being weird with some stability issues/feeling too loose.

Incline Bench Press:
135×12
185×12
225×5
275×3
275×3
225×15

Bench Press:
135×12
185×12
225×12
275×3
275×3
225×15

Neutral-grip Flat DB Bench (superset with db bench):
60×15
60×15
60×15
60×15
60×15

Flat DB Bench:
60×15
60×15
60×15
60×15
60×15

BTN Pulldown (slow negatives):
150×5
150×5
150×5
150×5
150×8

Pec Flye Machine (slow negatives):
170×6
170×6
170×6
170×6
170×8

Push Press:
135×12
185×5
225×3
255×3

Klokov Press:
45×20
60×20
65×20
70×20
70×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

3/1 – Deadlift – 3’s

Opting to make my 3’s week for deads slightly less intense, topping out the top set at around 80%. Hit the elevated SLDL’s hard, which felt great.

Conventional Deadlift:
135×10
225×3
315×3
405×3
500×3
565×3

Elevated SLDL (standing on 4″ box):
405×3
405×3
405×3
405×3
405×3

CG Pulldown (slow negatives):
150×5
200×5
212×5
212×5
212×6

Seated Lat Row Machine (slow negatives, chest supported):
200×6
200×6
175×6
175×6
150×8

Rope Face Pulls:
80×20
80×20
80×20
80×20
80×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes