Endurance Training Cycle Phase 1 – Microcycle 2 – Thursday
Squat 2 x 5 @ same weight as last set Monday
Deadlift 1 x 5 @ 80%
Deadlift 5 x 1 @ progressive from the previous wait to heavy as possible
Bench 1 x 5 @ 80%
Bench 5 x 1 @ building up from previous weight to as heavy as possible
Weighted pull-ups 3 x 5 @ 80%
Then do weighted jumping pullups at 10lbs above max with a focus on the negative. Go until failure.
If your legs are still sore, just perform the prescribed squat warm up all the way to your working weight then move on. Then remove the first set of deadlifts.
Otherwise keep it all the same as last week.