Week 4 Day 1+2

Day 1 - Tuesday - SQ/BP

Squat - hb/beltless
20(44lbs)x10x5
60(132lbs)x5
90(198lbs)x5
125(275lbs)x3
145(319lbs)x3
160(352lbs)x3
175(385lbs)x1
190(418lbs)x1 - lb
205(452lbs)x1
hb pause
145(319lbs)x3
125(275lbs)x5
100(220lbs)x5

Bench Press - comp grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x3
105(232lbs)x3
120(264lbs)x2
120(264lbs)x3
120(264lbs)x5
135(297lbs)x1
145(319lbs)x1 - fastest I`ve ever pressed this, had to work up
160(352lbs)x1
165(364lbs)x1 - PR! felt like I could have done a double, but it would have been all out

Incline Bench - close grip
60(132lbs)x4
75(164lbs)x4
90(198lbs)x4
105(232lbs)x4
85(187lbs)x10

Pulldowns - ng
180x10x4

Day 2 - Wednesday - PP

Push Press
40(88lbs)x5
55(121lbs)x5
70(154lbs)x3
85(187lbs)x3
100(220lbs)x3 - PR
112(247lbs)x1
125(275lbs)x1 - PR
125(275lbs)x2 - PR
100(220lbs)x3x8 in 5 minutes

Seated DB Press
35x15
45x15x2

Rear Delt Raise
20x15x4

Power Clean
50(110lbs)x3+1 jerk
70(154lbs)x2+1
80(176lbs)x2+1
90(198lbs)x2+1
100(220lbs)x1+jerk
110(242lbs)x1+2 jerk