Squat- 65%x3, 75%x3, 85%x3 using training max
Shoulder Press- 5/3/1 option 2 (75%, 80%, 85%)
Chin/Pull up variation
Monday (Active Recovery/Off)
Light cardio/Rowing machine if available
Power Clean- 5/3/1 option 1 (65%, 75%, 85%)
Deadlift- 3/5/1 option 1
Front Squat- Big Assistance Template
Wednesday (Active Recovery/Off)
Bench- 3/5/1 option 2
One-Arm DB Row
Squat- 3/5/1 option 2
Romanian Deadlift- Big Assistance Template
Nearly every day before I go to bed I do self myofascial release with a softball and stretch the hips. Many days I’ll also include external rotations and scapular work.
Obviously there is no ab work. I’m gonna play that by ear. I’ve rarely done any lately and my lifts have gone up fine without it. While I have used good mornings some lately, I feel with the amount of pulling and squatting I’m doing that the low back is getting enough work. If I feel the need to add them back in I’ll put them in the RDL slot.