Can someone please gif Serra ' s flying knee at 848 ? Thank you in advance . <| sep |> we will give you Bill Foley for him <| sep |> I have been on a huge volume deal the past month , but I started playing with muscle ups and I ' m getting closer to my OHP goal of 135 so I tailored a little powerlifting style program to help with explosiveness and overall strength improvements . Tuesday Benchpress pullups . Weighted pullups , DB pullover , assisted pullups for burnout . Benchpress , Incline DB , weighted dips . Wednesday Squats and DeadliftsLightweight squats focused on form and volume . Deadlift work to improve my maxFriday OHP RowsWork up to working weight with OHP , and do 8 x 3 until I can make 5 x 5 , then increase the weight and go back to 8 x 3 . Yates , pendlay , and BB row all 8 x 8 Sunday Squats and muscle upsheavy box squats , heavy leg press . Attempt beloved muscle up with easier resistance bands each time