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LOWER WORKOUT
Olympic Squat
235x7
245x5
255x3
235x7
245x5
255x3

1.5 Rep Snatch Grip DL

UPPER WORKOUT
Strict Press
135x2
145x2
120x4x6

Pull Ups
12-10-8-6-4

Push Ups

LOWER WORKOUT
Olympic Squat
225x7
235x5
245x3
235x7
245x5
255x3

Snatch Grip DL

UPPER WORKOUT
Spoto Press - 1 second pause
200x3x5
205x1x5

Pull Ups
12-10-5

Strict Press
115x2x7

LOWER WORKOUT
Olympic Squat
225x7
230x5
235x3
230x7
235x5
240x3
235x7
240x5

UPPER WORKOUT 3/18
Spoto Press - 3 Second Pause
185x5x5

Pull Ups
12-10-8-6-4

Strict Press
115x3x5

LOWER WORKOUT
Olympic Squat
265x2
275x3x2
285x2
285x1
275x2
265x2

Snatch Grip Deadlift

UPPER WORKOUT
Spoto Press - 3 Second Pause
190x3
200x3
210x3
215x3
185x5

Pull Ups
10-8-6-4-2

thanks bruh<3

tomorrow the plan is low volume spoto, high volume strict press, high volume dumbbell row, then some bar play, handstands, core work, etc.

LOWER WORKOUT
Olympic Squat
245x1x2
265x6x2
245x3x3

Snatch Grip Deadlift
315x3x3
325x7x2
330x1x2

UPPER WORKOUT
Spoto Press - 3 Second Pause
185x3
190x3
195x3
200x3
205x3
200x3
195x3
190x3

swole

LOWER WORKOUT
Hip Stretching - 20 minutes

Squats
265x2
275x7x2

Snatch Grip Deadlift
315x5x3
335x3x3

UPPER WORKOUT
Bench
175x2
185x2
205x2
225x2
205x2
185x2

Spoto Press - 3 Second Pause

LOWER WORKOUT
Squats
225x3
245x3
265x3
285x1
305x1
280x1
245x3x3

Olympic Squat
85%x2x2, 80%x2x2, 70%x2x2
1RM = 335
285x2x2, 270x2x2, 235x2x2
Do this for 3 workouts, then add 5lbs to max calculations and start again
1RM = 340
289x2x2, 272x2x2, 240x2x2
...

UPPER WORKOUT
Bench
175x3
195x2
215x1
225x1
245x1
250x1
200x5x5
185x4x3 (Spoto Press 3 second pause)

Would like to start incorporating anderson squats and overhead squats..still trying to figure out a good rep and progression scheme and also what variation of DL I want to focus on. considering...

LOWER WORKOUT
Stretch - 15 minutes

Squat
275x8x2

Static DL Hold
275x3x 30s

SLDL

UPPER WORKOUT
Paused Bench
175x2
185x2
205x2
215x2
225x1
235x1
240x1
235x1