Squat + Bench Press

Week 1 Day 3

Squat - beltless

70kgx4

110kgx4

140kgx4

160kgx4

180kgx4

200kgx4

210kgx4

B1)Bench Press - close grip

50kgx5x5

B2)GHR

8x5

C1)Pressdowns

greenbandx12x4

C2)Pendlay Row

70kgx5x4

C3)Shoulder Raise

5kgx20x4

D1)External Rotations

2.5kg.x15x3

Surprised at how easy 200 and 210 were beltless, I haven't done anything decently heavy beltless or raw in almost 3 months, so thats a good sign.

bw - 89.1kg