[Commander]

Saturday- Legs

Leg Curl
3 sets of 20

Squat Chains (+50)
240, 260, 275, 290x3
253.5x8 extended set, pauses at top when necessary (no pauses necessary today)
253.5x7
253.5x6
193.5x6 - last rep paused on the hole on these sets, slow negative as well
193.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
140x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Vertical Jump x 3

ss w/

Split Squats (both legs elevated for more ROM), BWx10 each leg

Leg Curl
10+25 chain x 20, 2 sets
15+25 x 18

ss w/

SLDL
170x10. 3 sets

Sunday - Incline Bench

* Face Pulls and External Rotation Band Work in between some sets

Ring Dips
BWx12, 12, 10

Incline Bench Press
140, 170, 180, 190, 200, 210x3
186x8 - cluster set -90% of max 3 rep set
186x6 - cluster set
186x6 - cluster set
126x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set) - 2 more rounds with 126
86x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Flat DB Press
50x? (not sure, did 2 sets)

Pushup Ladder Set

Rear Delt DB work

Monday - Back (lat focused)

Pullups
BWx12, 9, 8

Front Lever - 2 holds x 8 seconds

Deadstart Ring Row w/ Ab Bench Crunch (utilizing lots of rest pauses and drop sets to increase intensity on abs)
BWx6, 3 sets
BWx8
BWx1 - 10 second isometric hold

4 rounds:
Inverted Row, BWx8
One Arm T-Bar Row, 60x8, 3 sets, last set drop 60x8, 55x4, 50x4

Underhand rope pulldowns
80x12, 4 sets