Moving Forward: TSA Training Log Week 4

TSA WEEK 4

DAY 1

SQUAT
135×5
185×4
235×3
295×1
330×5,5,5,5,5

BENCHPRESS
135×5
175×3
205×1
230×7,7,7,7

CHEST SUPPORTED DB ROW
75x4x6 @ RPE8.5

CLOSE GRIP BENCHPRESS
205x4x6 @ RPE8

DAY 2

DEADLIFT
135×5
225×4
315×3
375×1
425×4,4,4,4

BENCHPRESS
135×5
185×4
205×3
225×1
240×5,5,5,5,5

PENDLAY ROW
235x4x6 @ RPE9

DAY 3

SQUAT
135×5
185×5
225×3
275×1
315×7,7,7,7

BARBELL OVERHEAD PRESS
120×8,8,8 @ RPE8.5

CHEST SUPPORTED DB ROW
75x4x10 @ RPE8.5

KETTLEBELL SWINGS
25lbs for 5×20

DAY 4

BENCHPRESS
135×5
185×4
205×3
225×1
240×4,4,4,4

1″ ABOVE KNEE PAUSED DEADLIFT
380x3x3

PENDLAY ROW
235x5x5

CLOSE GRIP BENCHPRESS
225/230/235×3

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