Conjugate Back Pump

2 Warmup Sets: Back Extensions: 20 reps, Weighted Crunches: 20 x 100lbs
Conjugate Lower Back Max Effort Work
Stiff Leg Deadlift: 3 x 95lbs, 3 x 135lbs, 3 x 185lbs, 3 x 225lbs, 1 x 275lbs, 1 x 295lbs, 1 x 315lbs, 1 x 325lbs
8 Supersets:Wide Grip Pulldowns 15 x 150lbs, 1 Arm Dumbbell Rows: 15 x 80lbs
6 Supersets: Seated Rows: 15 x 180lbs, Arrows: 15 x 25lbs
4 Supersets: Standing Cable Pullovers: 15 x 100lbs, Lying Legs Curls: 15 x 50lbs

FRONT SQUAT MAX
*1 Count Pause: 1 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 285lbs

Nutrition:
11am – 8oz Chicken Breast, 1 cup of veggies, 1/2 avocado
5pm – 8oz Turkey, 1 cup veggies, 1/2 avocado
8pm Carb Spike – 2 bananas, Peanut Butter

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