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