- Squat: 140 x 2/147.5 x 2/155 x 1/147.5 x 2 x 2

- Deadlift: 165 + blue medium x 2 x 2 @ RPE 9

- GHR: 5 x 3 x 10/GHD Situp: 5 x 3 x 10

- Conditioning: 6 20s rower sprints 1:40s rest

- Bench: 107 x 2/116 x 1/110 x 3 x 2 (all 1^st reps paused)

- Close Grip Bench: 80 + yellows minis doubled x 2 x 2 @ RPE 9 (all 1^st reps paused)

- DB Row: 40 x 2 x 15

- Push Up: 3 x 15

- BB Curl: 3 x 10/Push Down: 3 x 10

- Deadlift: 182.5 x 2/190 x 3/206 x 1/190 x 2 x 3

- Paused Squat: 127.5 x 3 x 3 @ RPE 8-9

- SLDL: 3 x 12

- Leg Raise: 3 x 12

- Conditioning: 6 20s rower sprints 1:40s rest

Comments: 

Very good session. I sent Jordan a video of my prescribed top singles for my second last week of the transmutation block, a veritable smoke show. Here it is below:

- Bench: 85/90/85 + yellow minis doubled x 3 x 3 @ RPE 8,10,9

- Press: 70x2/79 x 1/72.5 x 3 x 3

- Weighted Chin: 15 x 3 x 8

- Weighted Dip: 20 x 3 x 8

- Laterals: 3 x 10/DB Curl 3 x 10

- Conditioning: 6 20s rower sprints 1:40s rest

- Squat: 132 x 2/150 x 1/140 x 3 x 3

- Deadlift: 160 + blue medium x 3 x 3 @ RPE 8-9

- GHR: 5 x 3 x 10/GHD Situp: 5 x 3 x 10

- Conditioning: 6 20s rower sprints 1:40s rest

- Bench: 102 x 2/113 x 1/107 x 3 x 3 (all 1^st reps paused)

- Close Grip Bench: 80 + yellows minis doubled x 3 x 3 @ RPE 9 (all 1^st reps paused)

- DB Row: 40 x 2 x 15

- DB Incline: 64 x 2 x 10

- BB Curl: 3 x 10/Skullcrusher: 3 x 10

- Conditioning: 6 20s rower sprints 1:40s rest