[Commander]

Friday - Off

Saturday - Bench

* Bandwork between sets; facepulls and external rotations

* Did doubles today instead of triples and went heavier

Bench Press
220, 230, 240, 250, 260, 270
227.5x9 - cluster set (pauses at top, no reracks)
227.5x8 - cluster set
227.5x7 - cluster set
227.5x6
160x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
2 more rounds, increasing to 161

Dips
BWx11, 8, 8

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
113.5x15, 3 sets

Bench Press
113.5x5, 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
1 more round with 113.5

Sunday - Deadlift

Deadlift
366x5, 2 sets
368.5x5, 2 sets
371x5, 2 sets
373.5x5, 2 sets
376x5
366x8

Leg Extension
82.5x10, 7 sets

Leg Curl
25+25 chain x 15, 12, 12

ss w/

SLDL
125x20
175x10, 2 sets