MON MAY 10 – ME SQ/DL

Warm up – Pull Down Abs – 2×12
Manta Ray High Box Squat (16″) close stance – up to 385×3, 405×3, 445×2, 505×1
G/H Raise low setting – light band 4×6
Reverse Hyper – 4×10 heavy
Pull Down Abs – 3×10 heavy

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

WED MAY 5 – ME BP

Sled dragging upper – 5 trips
Mini band rotator
Floor Press up to 315×3, 335×3
5 Board Press SS Bar 315×3, 385×3, 405×2
Finger Pullups on Rack 3×10
Incline Dumbell Rows 3×12
Tiffany Raise 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.

MON MAY 3 – ME SQ/DL

Warm up
6 trips sled lower
SS Bar GM up to 275x 2, 315×2, 365×5 PR
Reverse Hyper – 3×10
GHR elevated 4.5″ on top setting – 3×10
Stability Ball sit-ups 2×12 w/ 35lb plate

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

SAT MAY 1 – Extra Workout

Superset
Band Tricep Press Downs w/ light band 3×33
External Should Rotation w/ mini band 4×12
Superset
Front Raises 1×20
Side Latterals 1×20
Rear Delt Raises 1×20
Shoulder Press 1×20
Rotator Cuff 1×20
GMs w/light band 4X10
Hip Abduction w/light band 4×10 w/static hold at end of set