Training Log: TSA Intermediate Program Week 3

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

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