345lbs + 90lbs Resistence band

Accessory Work

Shoulder Press
DB Warmup 3x20
DB Working Sets 5x10
Db Front Raises 3x15
Db Rear Delts 3x10

Pullups 5x6-10

Tricep Skull Crushers 5x10
Db Kick Backs 5x~12

Bicep Curl
3x6


Tomorrow: Max Effort DL and Speed Squats

Heavy Side Bends x50
Stiff Leg DB DL 5x10
Hyper Extensions 3x10
Speed Squats with resist band 8x2

Rack Pulls work to 1RM
Then 3x5 working sets

Sled Drag 3 sets down and back
Glute ham Raise 3x10
DL 65% 5/5
Reverse band Squat 1RM
Front Squat 5x5
Back Attack 3 sets
Hyper Extensions 5 sets
Plyo Swing 3 sets

Sunday Workout

Chest support row 3 Sets with resistence band
T-Bar Row 10 sets
Pullups 3 sets
DB Row 3 sets

Bench 1 RM max with Assistance band

Bench 5x10

Arms