SUN MAY 9 – DE BP

warmp up – sled dragging upper 6 trips, lower 2 trips
face pulls – 2×12
Week 3 BP Circa Max
all sets w/ doubled light bands
DE BP – 115 1×3, 115 +40lbs chain 3×3, 115 1×3
low pin presses – 225×3, 275×3, 365×3, 315×3
Seated cable row – 4×10
Upright cable row – 3×12

SAT MAY 8 – 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
Superset
Band Tricep Press Downs w/ light band 3×33
External Should Rotation w/ mini band 3×15

TUE MAY 4 – Extra Workout

Shoulder Complex
Superset
Front Raises 1×20
Front Raises thumb up 1×20
Front Raises thumb dn 1×20
Side Latterals 1×20
Side Laterals thumb up 1×20
Side Laterals thumb dn 1×20
Rear Delt Raises 1×20
Rear Delt Raises thumb up 1×20
Rear Delt Raises thumb dn 1×20
Shoulder Press 1×20
Rotator Cuff 1×20
I have been doing these due to some shoulder pains I was experiencing at the begining of this training cycle. I would have pain during BP workouts and afterwards. Once I started doing the shoulder complex the pain stopped.

SUN MAY 2 – DE BP

Week 2 BP Circa Max
doubled mini bands around a 2 dumbell base to spread it out
DE BP – 165+minis 1×3, 165+minis +70lbs chain 3×3, 165+minis 1×3
Bradford Press – 4×6-10
Rolling Dumbell ext – 3×8
Tate Press – 1×25
Seated Machine Row – 5×10-12
Hammer Curl – 2×10