Week 2 Phase 3

Squat Day 1
Warm up w/ Goblet squats

Squats (powerlifting style, wide)

135 x 5

225 x 3

315 x 2

405 x 1

455 x 4, 4, 4

Box squats (to parallel box)

440 x 4, 4

Bench Day 1

Warm up w/ Kettlebell Halos

Med-close grip bench (index finger at edge of center smooth area)

45 x 10

135 x 6

185 x 5

225 x 3

280 x 6, 6, 6, 6 (all reps paused, pretty easy, still adding small amounts of weight each time I bench, like 15 lbs., no pec issues so far)

Medium grip spoto bench (index finger on 32" rings, paused about an inch or two from touching chest)

285 x 6, 6, 6 (pec doing OK)

Pulldowns

230 x 10, 10, 10, 10

JM Press

45 x 10

95 x 10

135 x 10

145 x 10

Kettlebell press

35s x 10

50s x 10

Got the official word from the doctor that my pec tendon is not torn, Praise God!, and that the tear lies in the muscle belly itself. It doesn't require surgery so I'm free to continue lifting as I've been....very carefully.