OCT 13 ME BP

Warm up – Face pulls 3×10
3 Board Press – 275×3, 315×3, 365×3, 385×3 PR, 405×1 PR
Pin Presses – 405×5, 455×3, 495×3
Lat Pulldown – 3×10
Cable upright rows – 2×10
Giant Set
Rear Delt Laterals – 3×10
Side Laterals – 3×10
Front Raises – 3×10
405 was a 20lbs PR on the 3 board press. My lockout is getting stronger, the lockout has been my weak point on the bench.

OCT 11 ME SQ/DL

Warm up
pulldown abs – 2×10
GHR – 2×10
SSB Suspended GMs (wide stance) – 95×5, 135×5, 185×3, 225×3, 315×3, 365×1, 405×1 PR, 455x miss
GHR w/back jacked up – 4×10
Rev. Hypers – 4×10
Pulldown Abs – 4×10
This was my second workout today so I was very tired. I had to travel for work and was not able to do my DE BP day on Sunday. So I had to make up the workout this morining. I had to wake up at 5:00 AM EST which is an hour earlier than the usual CST time that I am use to. I managed to get both workouts in today and I was wiped out.

OCT 11 DE BP

World Gym – Paramus, NJ
DE BP w/minis – 175x8x3
High Pin Presses – 315×3, 405×2, 495×2
Chest supported row machine – 4×10
Rear Delt machine – 3×10

OCT 7 – DE SQ

1 day early because I have to go to NYC tomorrow.
sled dragging – 8 trips
hip mobility and stretching
DE Box SQ SS Bar – 295 (315) + 100 lbs chain 8×2
Bottom-End Squat – 365 2×5
GHR jacked up, high setting, light band – 3×6

OCT 6 ME BP

Pull Down Abs – 2×15
Face Pulls – 2×15
Incline Dumbell Press – 85×8, 100×6, 95×6
Med Pin Lockouts – 315×5, 365×3, 405×3, 415×2
Seated Lat Machine – 3×10
Hammer Strength Upper Back/Lat – 3×8
Arnold Press – 2×10
Side Delt Raise machine – 3×12
Seated Donkey Calf Raise – 3×20
Hammer Curls – 3×8

MON OCT 4 – ME SQ/DL

Warm up – sled dragging 8 trips
mobility and stretching
Rev. Hypers – 1×12
DL w/doubled mini bands – 135×2, 185×2, 225×1, 315×1, 365×1, 405×1, 455×1, 495x miss
Hack SQ – 135×5, 225×5, 315×5
Rev. Hypers – 4×10
Stability sit-ups w/45lbs plate – 3×10
Seated Pulldown Abs – 2×10

SAT OCT 2 – Bench for Cash Martin’s Hardcore Barbell Club

Bench for Cash Martin’s Hardcore Barbell Club Denton, TX
1st – 490 missed (brought the bar down too high on chest)
2nd – 500 missed
3rd – 500 1st place in the 30-39 age group
On the 2nd and 3rd attempts the weight went up fast up to the last 1/4 of the bench. Need to do some serious lockout work to prepare for November. This was a PR for me using the Metal Militia bench style.

FRI OCT 1 – DE SQ

Sled Dragging – 8 trips
hip mobility, stretching
Free Squat 85% – 145×3, 235×2, 305×2, add belt 385×2, add Metal briefs 455×1, add Metal suit straps down light wrap 545×1, straps up meet wrap 635×2
Speed DL – 405x4x2 off 2 blocks, 455×2 off 2 blocks
GHR – 3×10
GHR sit-ups – 3×10