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Leg Extensions w/BFR straps: x30,15,15,15
High bar squat: 140x5, 175x5, 210x5, 227x5, 260x5, 295x12, 345x1, 227 5x10
⅓ Squat: 495 5x8
Super Deep Buffalo Bar Good morning: 185 2x8
Sled Drags w/BFR Straps: 150 x3 trips
Lying Leg Curl: 2x6
Power Snatch: 90x1,2,3, 110x2, 120x2, 130x2, 140 2x2, 150x2, 160 4x2, 170 2x2, Power Clean: 155x2, 165x2, 175x2, 185x2, 195x2, 205 4x2, 212 2x2
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Wide Grip Pull ups: 5x6
DB Row: 120 4x10
Close Grip Pulldowns: 3x6-8
Wide Grip Chest Supported Row: 5x8
Farmers Carry: 4 trips
Overhead Press: 170 5x4, 3x3
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75 Degree Incline Press: 80x5, 100x5, 120x5, 130x5, 150x5, 170 5+, then up to 200ish for 1
Close Grip Buffalo Bar Bench (maybe w/chains): 150 5xAMRAP
Reverse Fly Machine: 5x20
Dips: 3-5x6-10
DB Reverse Fly : 5x20
Stretch Pushups
Knee rehab stuff
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Maybe some o-lifts
Maybe some arms and sled
Knee rehab stuff
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BFR Leg Ext
Squats based on knee pain and warming up for deads maybe 210 or so for higher reps
Deadlift from pin 1: up to 350 for 5+, then 250 5x10 deficit
⅓ squats: 495 for more total volume than day 1
Seated Leg Curls - 5x12
45 Degree Back Extensions: 5x10
Knee rehab stuff
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Close Grip Bench: 100x5, 125x5, 150x5, 165x5, 190x5, 215xAMRAP, single up to 250
75 Degree Incline Press: 120 5xAMRAP
Weighted Stretch Push ups: 2-3x6-8
Reverse Fly: 3x15-20
Behind the neck press: 100 5x10
Dips
Knee rehab stuff and sprints
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