Squat: 185 for straight 6 reps clean, no rest-pause. If you can't hit 6 on any set, drop to 175 next session.
Lunges: 95 lbs BB on your back, controlled step, back knee kisses the floor. No bouncing.
Leg curl: full range, squeeze at peak contraction. These round out the posterior chain I used to skip.
Bench: 100 lbs x 6-8 clean, no rest-pause. Pause on the chest, full lockout. If you need a spot, ask.
Shoulder Press: strict, don't arch the lower back. 30 lb DBs for 8-10 reps before bumping to 32.5.
Lateral Raise superset with Curls: grab both pairs at once, stay in one spot.
Pull-ups: log total reps per set. You're starting at 9. Add reps before adding load. At 12+ clean, we add a dip belt plate.
Single-arm DB Row: pull the DB to your hip, not your chest. Feel the lat, not the bicep.
Face pulls: thumbs pointing behind you at the top. Protects the shoulder joint.
Hip thrust: shoulders on bench, feet flat, squeeze glutes hard at the top. Bar across hips with a pad.
DB RDL: 40 lb DBs is the start, not the goal. Chase 3x12 then bump to 45s. Soft knees, hinge at the hip, feel the hamstring stretch.
Bulgarian: front foot forward enough that your knee tracks over the toe, back foot on the bench.
Shoulder Press is the anchor today. 30 lbs for 8-10 clean. Press overhead, don't lean back.
Bench is volume day. 95 lbs x 8-10, more controlled reps. Not a PR day.
BB Rear Delt Row: bent over, pull bar to lower chest, elbows flared. This is the one you used to do at 95 lbs, dropping to 80 for cleaner form and more reps.
Deadlift: 205 x 5 clean, no rest-pause. Chalk up, brace hard, take the slack out of the bar. Drop the bar between reps, reset every time.
5 days between squat (Mon) and deadlift (today). That's intentional. Let the heavy hinge breathe.
Bent-Over Row: torso almost parallel to floor, pull to lower chest. The OH row from your old notes, just renamed.
No cardio today. Recovery day for the rest of the weekend.