Monday:

Strong:

Close-grip Bench Press 5 x 5 Build to a heavy set

Bent-over Rows, 4 x 8, 3 second negative

Pull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed)

Banded Pull-aparts, 3 x 20

Zottman Curls 5 x 8 (light-moderate) (30×1) 30 sec. rest

Russian Twists 3 x 15 (L+R=1)

Comp:

Deadlift 5 x 10 @55%

Lat pull downs 3 x 10 (31×1)

Super set: 3 x 10

Super set: 3 x 10

Heavy KB Swings

Belt Squat

Weighted Sit-up 3 x 15

Friday:

Comp:

Strict Press 5 x 10 @62.5%

Close Grip Bench Press 4 x 6 @62.5%

Superset: 3 x 12

DB bicep curls (31×1)

Cable Tricep Push downs (31×1)

Dips SSPT 6

3 x 30 second weighted planks

Strong:

Front Squat 5 x 8 (light-moderate) (30×1) 30 sec. rest

Pull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed)

Alt. Reverse Lunge 5 x 8/leg (light-moderate) 30 sec. rest

Banded Leg extension 5 x 8 (30×1) 30 sec. rest

Hammer Curls 5 x 8 (light-moderate) (30×1) 30 sec. rest

Russian Twists 3 x 15 (L+R=1)