MAY 26 – ME BP

BP – 45×5, 95×5, 135×5, 185×3, 245×1, 295×1
add shirt 390×1 didn’t touch, 445×1 didn’t touch, 500×1 touched (501.5 will be my opener)
Super Set
Pressdowns – 3×15
Rear Delt Raise – 3×12
Hammer Curls – 3×12

MAY 24 – ME SQ/DL

Week 6 of 6 – SQ Periodization to prepare for APF Sr. Nationals
SQ – 55×5, 145×5, 255×3, add briefs 345×3, add suit 455×1, 545×1, add knee wraps and straps up 655×1, 725×1
45° Hypers w/SSB – 75x3x10
GHR w/back raised 12″ – 3×10

MAY 23 – DE BP

Mini band pressdowns – 1×100
Blast Strap Pushups – 2×15
DE BP – 185x9x3
DB Cleans – 3×12
Blue Band Overhead Triceps – 2×25, 1×100
V-Bar Pulldowns – 3×15
DB Obliques – 3×15

MAY 19 – ME BP

Pressdowns w/mini – 1×100
Shoulder Complex
BP (warm up)- 45×5, 95×5, 135×5, 185×5
3 Board Press – 225×3, 275×3, 315×3, 365×1, 405×1, 425×1 PR
Super Set
Pressdowns – 3×20
Side Laterals – 3×12
Mini band rear delts – 4×12

MAY 17 – ME SQ/DL

Week 5 of 6 – SQ Periodization to prepare for APF Sr. Nationals
SQ – 55×5, 145×5, 255×3, add briefs 345×3, 455×1, add suit 545×1, add knee wraps and straps up 615×1, 690×1
Rev. Band Box SQ – 800×1
GHR (raised 12″) – 3×10
GHR sit-ups w/monster mini – 3×12

MAY 16 – DE BP

DE BP w/chains – 185x8x3
JM Press – 135×10, 225x2x8
Super Set
DB Cleans – 3×12
DB Rows – 3×8
Pressdowns w/light band – 1×100
Hammer Curls – 2×10

MAY 13 – DE SQ/DL

DE Box SQ – 195 w/blue, green, & purple bands 5×2
DL – 315×1, 405×1, 495×1, 585×1, 650x2PR
Shrugs – 315×10, 405×10, 495×6
Super Set
Rev. Hypers – 2×10
45° Hypers w/SSB – 2×10
GHR sit-ups – 25x3x12

MAY 11 – ME BP

Blast Strap Pushups – 2×20
BP – 95×5, 135×5, 185×3, 225×3, 275×1, 315×1
add shirt – 4 board 405×1, 2 board 455×1, 1 board 495, 520×0 shirt jacked too much, 520×1 PR
*Pin Presses (12th pin down)- 315×5, 365×5, 385×5
Pull downs w/v-handle – 3×12
Pressdowns – 3×20
Mini band rear delts – 3×12
Hammer Curls – 3×10
DB Obliques – 3×15
Note – We performed the pin presses from the normal bench press starting postition. This enabled us to use a natural groove. These were a lot easier on my elbows which have been sore from regular pin presses that I did over a week ago. Jason “Action” Jackson had recommended these to Sean back in February.

MAY 09 – ME SQ/DL

Week 4 of 6 – SQ Periodization to prepare for APF Sr. Nationals
SQ – 55×5, 145×5, 255×3, add briefs 345×3, 455×1, add suit 545×1, add knee wraps and straps up 600×1, 650×1
Rev. Band Box SQ – 750×1
DE GM – 235x5x3
45° Hypers w/monster mini – 3×10
GHR sit-ups – 3×15