| Monday | Exercise | lbs | 1 | 2 | 3 | 4 | 5 |
| deadlift | 425 | 4 | 4 | 4 | 3 | 3 | |
| anderson good mornings | |||||||
| deadlift | 275 | 8 | 8 | 8 | 8 | 8 | |
| deadlift-static holds | 585 | x | x | x | |||
| Wednesday | Exercise | lbs | 1 | 2 | 3 | 4 | 5 |
| bench | 175 | 4 | 4 | ||||
| dips | bwt+50lbs | 5 | 5 | 4 | 4 | 3 | |
| barbell rows | 175 | 8 | 8 | 8 | 8 | 8 | |
| shrugs | 315 | 8 | 8 | 8 | |||
| Friday | Exercise | lbs | 1 | 2 | 3 | 4 | 5 |
| squat | 340 | 4 | 4 | 4 | 4 | 5 | |
| stiff-leg deadlifts | 225 | 8 | 8 | ||||
| walkouts | 495 | x | x | x |
