4x3 @ 217. Target 0.30–0.55 m/s; cut if avg velocity <0.28.
| # | Type | Weight | Reps | RPE |
| 1 | warmup | 45lb | 5 | — |
| 2 | warmup | 95lb | 5 | — |
| 3 | warmup | 135lb | 3 | — |
| 4 | warmup | 175lb | 2 | — |
| 5 | warmup | 205lb | 1 | — |
| 6 | work | 217lb | 3 | — |
3x6 @ 250 (+5 from 4/13). Add 5 next session if clean.
| # | Type | Weight | Reps | RPE |
| 1 | warmup | 135lb | 5 | — |
| 2 | warmup | 185lb | 3 | — |
| 3 | work | 250lb | 6 | — |
3x8/leg @ 35s DB. Progress when all reps crisp.
| # | Type | Weight | Reps | RPE |
| 1 | work | 35lb | 8 | — |
3x10 @ 145 (+5 from 4/13).
| # | Type | Weight | Reps | RPE |
| 1 | work | 145lb | 10 | — |
Rescheduled from 4/15 (skipped). Back Squat 4x3 @ 217, target 0.30–0.55 m/s, cut to 205 if avg <0.28 or min <0.22. Accessories: RDL 250, Pause Squat 165, BSS 35, SLC 145.
| Exercise | Sets | Reps | Volume |
|---|
| Back Squat | 0 | 0 | 0lb |
| Romanian Deadlift | 0 | 0 | 0lb |
| Bulgarian Split Squat | 0 | 0 | 0lb |
| Seated Leg Curl | 0 | 0 | 0lb |