Monday

Bench day- 5-3-1 + HIT

Warm ups- I usually do 4-5 sets to warm up mixing 5's and 3's.
Work sets- 85% raw max x 5+ I did 7 reps.
HIT- 2 sets of 75% of RM (4 second descent and explode up go until you fail.)
Standing Shoulder press- (HIT) 1 warm up x6 then 2 sets of HIT using a weight you can do for 4-6 reps.
Laterals- 3x10
Feet on the bench banded triceps push ups- 3 sets to failure.
Abs- 40 body curls