Here is a link to the circuit. For me it was really a game changer I could not bench before it. I also added some chest supported rows and face pulls. Face pulls have become a part of my warm up, regardless of the exercise selection.
Today I mixed up the weak parts day and squat day.
Warmed up poorly, I was feeling tired, but put an emphasis on stretching out the hip flexors and piriformis.
Squat with pause at parallel
The squat was my favorite movement a couple of months ago and I was always progressing on it. Lately, I have not been feeling in the same way. Maybe it is due to the decrease in my mobility (I stopped doing kickboxing and regularly stretching).
I read an article on the site that you should be doing this with a wider grip. I tried it for 2 sets and I was feeling it mostly in my lats, instead of my mid back as usual.
I then did 2 more sets with normal grip.
1x10x40 (wider grip)
2x10x40 (normal grip)
Incline Biceps Curls
3x10x10 (each hand)
I mixed up the two days, because I will not be able to work out the following 2 days. Next I have deadlift, which has turned into my favorite lift.