SUN MAY 23 – DE BP

Warm up – sled dragging 4 trips upper
Shoulder Complex
Superset
Front Raises 1×10
Front Raises thumb up 1×10
Front Raises thumb dn 1×10
Side Latterals 1×10
Side Laterals thumb up 1×10
Side Laterals thumb dn 1×10
Rear Delt Raises 1×10
Rear Delt Raises thumb up 1×10
Rear Delt Raises thumb dn 1×10
Shoulder Press 1×10
Rotator Cuff 1×10
DE BP – 175+60lbs chain 5×3
5 Board Press +60lbs chain – 315×3, 385×2
Tricep Press Downs 3×10
Lat Pulls Downs 3×10
Mini Band Rear Delt – 2×12

WED MAY 19 – ME BP

Warm up
Sled dragging – 6 trips upper
Dumbell Press – 60×15, 90×15
3 Board Press – 315×8, 365×3
Reverse Grip Tricep Pushdown – 2×15
Lat Pulldowns – 3×15
Rotator work with mini bands
Pull Down Abs – 3×12
Side Abs – blue band doubled 2×10

Extra Workout

Shoulder Complex
Superset
Front Raises 1×10
Front Raises thumb up 1×10
Front Raises thumb dn 1×10
Side Latterals 1×10
Side Laterals thumb up 1×10
Side Laterals thumb dn 1×10
Rear Delt Raises 1×10
Rear Delt Raises thumb up 1×10
Rear Delt Raises thumb dn 1×10
Shoulder Press 1×10
Rotator Cuff 1×10
Tricep Ext. 3×20

SUN MAY 16 – DE BP

Warmp up – sled dragging upper 6 trips, lower 2 trips
Face pulls – 2×12
Week 4 BP Circa Max deload
DE BP – 175 8×3 + 60 lbs chain 3 grips
Seated Rows – 3×12
Tricep Press Downs – 3×12
Super Set
Rear/Front Delt Plate Raise – 2×10
Low Pulley Curl – 2×12

FRI MAY 14 – DE SQ/DL

Warm up – sled dragging lower
Free Squat (PES %) – 145×5, 195×5, 255×3, 335×1, 445×1, add Metal briefs & light wrap 535×1, add Metal suit straps straps up & opener wrap 625×1
Rigged up monster mini’s in rack and stood in loops of green bands – 255 3×1, 345 3×1 mixed sumo and conventional

WED MAY 12 – ME BP

Warm up
Sled dragging 5 trips upper
Face pull 2×10
BP (competition style) up to 315×1, add shirt 365×1 w/3 board, 425×1 w/1 board, 475×1
Reverse band 315×10
Lat pull downs 3×10
DB curls 2×10