TSA WEEK 3
DAY 1
SQUAT
135×5
185×4
235×3
295×1
325×5,5,5,5,5
BENCHPRESS
135×5
175×3
205×1
225×7,7,7,7
CHEST SUPPORTED DB ROW
85x4x6 @ RPE8.5 (overshot, will lessen next time)
CLOSE GRIP BENCHPRESS
195x4x6 @ RPE8
DAY 2
DEADLIFT
135×5
225×4
315×3
375×1
415×4,4,4,4
BENCHPRESS
135×5
185×4
205×3
225×1
235×5,5,5,5,5
PENDLAY ROW
230x4x6 @ RPE9
DAY 3
SQUAT
135×5
185×5
225×3
275×1
305×7,7,7,7
BARBELL OVERHEAD PRESS
120×8,8,8 @ RPE8.5
CHEST SUPPORTED DB ROW
70x4x10 @ RPE8.5
SUMO DEADLIFT (GLUTES)
300x3x6 @ RPE8
DAY 4
BENCHPRESS
135×5
185×4
205×3
225×1
245×4,4,4,4
1″ ABOVE KNEE PAUSED DEADLIFT
370x3x3
PENDLAY ROW
235x5x5
CLOSE GRIP BENCHPRESS
235x3x3