11/30 – ATG Squat – 5/3/1

10/10. First session under the bar where squats felt ‘normal’ again. 505 was pretty smooth.

ATG Squats (high-bar, most reps paused on top sets):
135×5
225×5
335×5
380×3
425×3
465×1
505×2

Zombie ATG Squats:
225×3
275×1
325×1
375×1
415×1

BB Shrugs:
225×4
315×4
405×4
495×4
585×4
315×12
315×12

Single-leg Seated Leg Extension:
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10

GHR:
+red band ×10
+red band ×10
+red band ×10
+red band ×10

Wide-grip Seated Cable Rows (overhand grip):
250×6
250×6
250×8 (PR)

CG Pulldown:
250×6
250×6
250×10 (PR)

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Ab Work:
×10×6

Duration: 60 minutes