Phase 3 Week 3

Squat day #1
Warm up w/ Goblet squats

Squats (competition style)
135 x 5
225 x 3
315 x 2
405 x 1
425 x 5, 5, 5, 5

Box squats (to parallel box)
410 x 5, 5, 5

Reverse hyperextensions
170 x 8, 8, 8

Bench day #1
Warm up w/ Kettlebell halos

Medium grip bench (pinky finger on 32" rings)
45 x 10
135 x 6
185 x 3
225 x 2
275 x 1
310 x 4, 4, 4 (all reps paused on chest)

Competition grip spoto bench (middle finger on 32" rings)
310 x 4 (paused 1-2" off chest, pec felt OK still!!!)

Medium close grip bench (index finger at edge of center smooth area)
310 x 4, 4 (all reps paused)

Deadlift day
Warm up w/ Kettlebell swings

Deadlift
135 x 5
225 x 3
315 x 2
405 x 1
460 x 5, 5, 5, 5

Deficit deadlifts (deadlifts standing on 2" plates)
405 x 5, 5, 5

Ab wheel x 6, 6, 6 (full reps, no pec pain)

Squat day #2
Warm up w/ Goblet squats

Oly squats (high bar, narrow stance, deep, no belt)
135 x 5
225 x 3
315 x 2
385 x 4, 4, 4

Paused squats (powerlifting style, 1-2 second pause in hole)
350 x 4, 4

Bench day #2
Warm up w/ Kettlebell windmills

Medium close grip bench (index finger at edge of center smooth area)
45 x 10
135 x 6
185 x 6
225 x 6
280 x 6, 6, 6, 6 (all reps paused on chest)

Medium grip spoto bench (pinky finger on 32" rings, all reps paused 1-2" off chest)
285 x 6, 6, 6 (no pec pain!!!)

Body rows x 10, 10, 10, 10

French press
95 x 10
135 x 10, 10

Dumbbell overhead standing presses
60s x 10, 10