Warm-up 2-5 min row
Workout
Back Squat 5•5•5
Bench Press 5•5•5
Deadlift 5
Weighted Dips 5•5•5
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5 min row
BS warm 8×15,6×25,4×35,2×50
BS work 53-53-53
BP warm 8×15, 2×35 stopped due to shoulder pain
DL warm 8×35,4×45,2×55,2×65
DL work 75
dips facing in on GHD 5-5-5
5 min row
BS warm 8×15,6×25,4×35,2×50
BS work 53-53-53
BP warm 8×15, 2×35 stopped due to shoulder pain
DL warm 8×35,4×45,2×55,2×65
DL work 75
dips facing in on GHD 5-5-5
~5 min row (750)
BS warm: arms uncomfortable so switched to front squats
FS work 5×30, 5×35, 5×35
BP warm 8×15, 6×35, 4×45, 2×50
BP work 5×50, 5×50, 3×50
DL warm 8×35,4×45,2×55,2×65
DL work 75
dips facing in on GHD 5-5-5