Week 4 Meet Prep Unload Week

Sun
Competition Squat briefs+wraps 500x1, 545x1, 565x1
Competition Bench in shirt 430x1PR, 455 2x1 PR 

Mon
highbar squat 365, 375, 385, 395, 405, 415, 425
sumo dl 455 2x1, 475 2x1, 485x1
btn strict press 95lbs 4x10
curls 32 reps 

Tues
highbar squat 305x7, 325x7, 345x7
bench 215x7, 235x7, 255x7
row 225 10x3, 135x10
curls 

Wed
reverse band highbar squat 475, 495, 515, 535, 545 PR, 555PR
reverse band bench 295, 315, 335, 355 3x1
barbell curls
100 band pressdowns  

Thurs
Highbar squat 365, 385, 405, 415, 425, 435 PR  
Bench 245, 255, 265, 275, 285, 295 --elbows still hurt but getting better
db rows 100lbs 2x20
single leg calves

Fri
reverse band highbar squat 455, 475, 495, 515, 535 2x1, 545 2x1 volume pr
slingshot bench 275, 295, 315, 335, 345, 355
sumo speed pulls 365 9x1 ~30 sec rest. last rep paused