Deload on the legs:
Still feeling beat up from two days ago from the leg workout, so this came at the right time.. Moving forward, I will be keeping the 3 day split, but to train every body part every 4th or 5th day instead of squating every 3rd or 4th.. This will give more focus to the upper body..
Squat: 3 warms, 275/3 285/3,3,3
4inch deficit deads: 3 warms, 295/5 315/5
Drop off sets: 225/10,10
10 min cooldown
Back and delts.
Deload on the OHP and the mixed up the rep ranges a bit for kixs.
Solid workout and moving forward I will keep in the OHP and try for 200 pounds
the new goal.
Lat pulldown wide: 3 warms, 140/10 150/9 140/10 120/12
1 arm db row: 2 warm, 85/10 90/12
Bent over row: 1 warm, 135/10,15
Rope pulldown: 1 warm, 130/12,11
Stand OHP: 2 warm, 125/5 130/5,8
Rear delt raise: 2 warm, 35/11,10 drop set
10 min cooldown.