Warm Up: topped out with two paused bench press singles @ 260. I moved in my grip a little. Felt great.
Close Grip Paused Bench 5 sets 2 reps at 85% (240/2, 240/2, 240/2, 240/2, 240/2)
Wide Grip Spoto Press 4x5 at RPE 8-9 (195/5, 200/5, 205/5, 205/5)
Pistol Grip DB Press 4x8 RPE 7 (65's/8, 65's/8, 65's/8, 65's/8)
Rope Tricep Extension 4x15
Rope Facepull 4x20
Squat (all equipment like in a meet) 4x4 at 80% (340/4, 340/4, 340/4, 340/4)
Squat 3x2 at 90% (375/2, 380/2, 385/2 (2RM))
High Bar Good Morning 5x5 at RPE 8.......I used the SSB, instead. (175/5, 195/5, 195/5, 200/5, 200/5)
Single Leg DB Stiff Leg 4x6/side (40, 45, 45, 45)
KB Side Bend 3x20 reps - at least 40 lbs (53lb. KB)
Squat 3x3 at 80% (340/3, 340/3, 340/3)
Squat 2 competition singles at 88% (375/1, 375/1)
Bench Press 4x3 at 80% (225/3, 225/3, 225/3, 225/3)
Bench Press 2 competition singles at 90% (255/1, 255/1)
Deadlift 2x3 at 80% (415/3, 415/3)
Deadlift from deficit 3x2 at 90% (465/2, 465/2, 465/2)
Jack Knife 3x12/each
Close Grip Paused Bench 6 sets 3 reps at 85% (240/3, 240/3, 240/3, 240/3, 240/3, 240/3) (moved fast!)
Wide Grip Spoto Press 4x6 at RPE 8 (190/6, 195/6, 195/6, 200/6)
Pistol Grip DB Press 4x10 RPE 8 (70's/10, 70's/10, 70's/10, 70's/10)
Rope Tricep Extension 4x30 (15 slow followed by 15 fast reps)
Rope Facepull 4x20
Squat (all equipment like in a meet) 4x7 at 65% (275/7, 275/7, 275/7, 275/7)
Squat 3x3 at 80% (340/3, 340/3, 340/3)
High Bar Good Morning 4x6 at RPE 8 (175/8, 175/8, 175/8, 175/8)
Single Leg DB Stiff Leg 4x8/side (30, 35, 35, 35)
KB Side Bend 3x20 reps - 44lb. KB
* I had to fight to get through this session- it was rough!
Close Grip Spoto 4x7 at RPE 8-8.5 (200/7, 210/7, 210/6, 200/8)
Paused DB Incline (explosive with push) 7 sets 5 reps - 45-60 seconds rest in between (65's/5, 65's/5, 65's/5, 65's/5, 75's/5)
Paused Lat Pulldown 4x12
Barbell Row 4x12 (155/12, 165/12, 165/12, 165/12)
Single Arm DB Shrug 4x16 (50, 50, 50, 50)
