Hold 225 for 4x3. Cut session if last-rep velocity drops below 0.30 m/s on any set. If all 4 sets clean (>=0.35 m/s), next session -> 235.
| # | Type | Weight | Reps | RPE | Velocity |
| 1 | warmup | 45lb | 5 | — | — |
| 2 | warmup | 95lb | 5 | — | — |
| 3 | warmup | 135lb | 3 | — | — |
| 4 | warmup | 175lb | 2 | — | — |
| 5 | warmup | 205lb | 1 | — | — |
| 6 | work | 225lb | 3 | — | 0.34 0.27 0.24 |
| 7 | work | 210lb | 3 | — | 0.40 0.38 0.34 |
| 8 | work | 210lb | 3 | — | 0.33 0.33 0.32 |
| 9 | work | 210lb | 3 | — | 0.34 0.31 0.21 |
+10 lb from 165 last session. 3x3 with strict 3s pause. Hold across all sets.
| # | Type | Weight | Reps | RPE | Velocity |
| 1 | warmup | 135lb | 3 | — | — |
| 2 | warmup | 155lb | 2 | — | — |
| 3 | work | 165lb | 3 | — | 0.37 0.40 0.29 |
| 4 | work | 165lb | 3 | — | 0.35 0.34 0.25 |
| 5 | work | 165lb | 0 | — | — |
+10 lb from 235. 3x6, hip-hinge focus, controlled eccentric.
| # | Type | Weight | Reps | RPE | Velocity |
| 1 | warmup | 135lb | 5 | — | — |
| 2 | warmup | 185lb | 3 | — | — |
| 3 | work | 245lb | 6 | — | 0.55 0.55 0.56 0.46 0.57 0.45 |
| 4 | work | 245lb | 6 | — | 0.46 0.54 0.50 0.50 0.44 0.31 |
| 5 | work | 245lb | 6 | — | 0.39 0.53 0.55 0.46 0.43 0.39 |
Returning after skipped on 4/06. Up from 30 DB. 3x8/leg, slow down. Bump +5 next if clean.
| # | Type | Weight | Reps | RPE |
| 1 | work | 35lb | 0 | — |
+5 from 125. 3x10, full stretch, 2s eccentric.
| # | Type | Weight | Reps | RPE |
| 1 | work | 140lb | 10 | — |
| 2 | work | 140lb | 10 | — |
| 3 | work | 140lb | 10 | — |
| Exercise | Sets | Reps | Volume |
|---|
| Back Squat | 4 | 12 | 2.6klb |
| Pause Back Squat (3s) | 3 | 6 | 990lb |
| Romanian Deadlift | 3 | 18 | 4.4klb |
| Bulgarian Split Squat | 1 | 0 | 0lb |
| Seated Leg Curl | 3 | 30 | 4.2klb |