Start a cycle of HFM (hormonal fluctuation) training

raw warm-up sumo stance

135 x 10

135 x 5

225 x 3

315 x 1

suit on

405 x 1

work set

455 x 3 sets of 2 reps

Accessories

rack pull from pin 2 with Doubled mini-bands

225 x 5

275 x 5

315 x 5

375 x 2

Lat pulldown

4 sets of 6 to 10 reps