4x3 at 195. Smooth tempo, own every rep. If velocity >0.40 m/s on set 3, bump to 205 for set 4.
| # | Type | Weight | Reps | RPE | Velocity |
| 1 | warmup | 45lb | 5 | — | — |
| 2 | warmup | 95lb | 5 | — | — |
| 3 | warmup | 135lb | 3 | — | — |
| 4 | warmup | 165lb | 2 | — | — |
| 5 | work | 195lb | 3 | — | 0.45 0.42 0.38 |
| 6 | work | 195lb | 3 | — | 0.45 0.39 0.37 |
| 7 | work | 195lb | 3 | — | 0.47 0.42 0.34 |
| 8 | work | 195lb | 3 | — | 0.42 0.36 0.24 |
3x3 at 155. Full 3-count in the hole, controlled ascent.
| # | Type | Weight | Reps | RPE | Velocity |
| 1 | warmup | 135lb | 3 | — | 0.44 0.35 0.41 |
| 2 | work | 155lb | 3 | — | 0.40 0.47 0.41 |
| 3 | work | 155lb | 3 | — | 0.44 0.41 0.29 |
| 4 | work | 155lb | 3 | — | 0.46 0.42 0.25 |
3x6 at 225. Stretch the hamstrings, no grinding.
| # | Type | Weight | Reps | RPE |
| 1 | warmup | 135lb | 0 | — |
| 2 | warmup | 185lb | 0 | — |
| 3 | work | 225lb | 0 | — |
| 4 | work | 225lb | 0 | — |
| 5 | work | 225lb | 0 | — |
3x8 each leg at 30lb DBs. Stability first.
| # | Type | Weight | Reps | RPE |
| 1 | work | 30lb | 0 | — |
| 2 | work | 30lb | 0 | — |
| 3 | work | 30lb | 0 | — |
3x10 at 120. Easy pump work.
| # | Type | Weight | Reps | RPE |
| 1 | work | 120lb | 0 | — |
| 2 | work | 120lb | 0 | — |
| 3 | work | 120lb | 0 | — |
First lower body session back. Priority: re-groove patterns, assess readiness via velocity.
| Exercise | Sets | Reps | Volume |
|---|
| Back Squat | 4 | 12 | 2.3klb |
| Pause Back Squat (3s) | 3 | 9 | 1.4klb |
| Romanian Deadlift | 3 | 0 | 0lb |
| Bulgarian Split Squat | 3 | 0 | 0lb |
| Seated Leg Curl | 3 | 0 | 0lb |