FEB 27 – DE BP

Blast Strap Pushups – 4×15
Face Pulls – 1×100
DE BP (all sets w/ chains) – 185 +80lbs chain 8×3, 275×1, 315×1
4 Board Press – 315×5, 365×3, 405×2
Standing Tricep Ext. – 3×10
Band Pressdowns w/light band – 2×50
Low Pulley Rows – 3×10
Bradford Press – 3×10

FEB 26 – DE SQ/DL

Sled – 4 trips
Stretching
Box SQ – 325+chains 4×2 (16″ box), 4×2 (14″ box)
Rack Pulls (4th pin up/below knees) – 245×5, 335×1, 425×1, 525×1, 605×1, add straps 655×1
GHR sit-ups – 4×10
GHR – 4×10

FEB 24 – Extra Workout

BB Rows w/rev. grip – 225x3x8
Grip Work
Rolling Thuder –
135 static hold ea. hand
175 static hold ea. hand
180 static hold R hand x1 L x0
190 x0
175 x 3 static holds ea. hand
Plate Pinch Grips –
25lbs plates x 2 static holds ea. hand
35lbs plates x 0

FEB 23 – ME BP

Blast Strap Pushups – 3×15
Super Set
Face Pulls – 3×33
Pulldown Shrugs – 3×33
Close Grip Bench Press – 45×5, 95×3, 135×3, 185×3, 225×3, 275×3, 315×1, 355×3
Shirted Bench Press (Metal Viking Pro) –
3 Board 405×1, 425×1
1 Board 455×1
Off Chest 475×1
Band Pressdowns w/light band – 3×20
Lionoxes – 3×10
Super Set
DB Side Laterals – 3×10
Read Delt Raises – 3×10
Super Set
Hammer Curls – 2×10
DB Curls – 2×10
I tried out the Metal Viking Pro tonight. The groove of the shirt was identical to my Inzer Double Denim. Every lift felt easy in the shirt. I even missed my groove with 475 and it felt easy. The shirt worked well for me. Kevin and Sean said that it was the best my form ever looked. I think it was a combination of things; one the Metal shirt is an awesome shirt and two, I think my old shirt was too small. As well as it went with the Metal shirt tonight, I can’t wait to see what I lift in it.

FEB 20 – DE BP

Blast Strap Pushups – 3×15
Super Set
Face Pulls – 3×33
Pulldown Shrugs – 3×33
DE BP – 185 +80lbs chain 8×3
6 Board Press – 405x2x5
5 Board Press – 405×3
Low Pulley Rows – 3×15
Light Band Pressdowns – 3×33
Rear Delts w/mini band – 4×12
Static Holds w/Inch Dumbell Handle – 117×5 per hand
EZ Curl Bar Curls – 2×12

FEB 18 – DE SQ/DL

Stretching
Box SQ – 345+chains (16″ box)4×8, (13.5″ box)4×8
Rack Pulls (3rd pin up) – over hand grip 245×5, 335×5, 425×2, add belt & straps 515×5
45° Hypers w/4″ cambered bar – 45×10, 95x3x10
Leg Raises – 3×10
Pulldown Abs – 2×10