SEP. 07 – ME BP

band pressdowns w/light band – 1×100
rotator cuff exercises (super set)- 2×20 ea.
mini band pull aparts – 1×50
DB BP – 55x3x20
Super Set
curl bar front raises – 50x3x12
db laterals – 20x3x12
rev. grip pulldowns – 3×15
pressdowns – 3×20
buddy curls – 55×1-15 and 15-1
Super Set
mini band rear delts – 3×12
seated calf raise – 3×30
Allen Core Wheel – 3×40 foot trips

SEP. 05 – ME SQ/DL

Stretching and mobility
SQ
55×10
145×5
235×3
345×3 <-- add Metal Briefs 455x1 545x1 <-- add Metal Squat suit 635x1 715x1 <-- add wraps and straps up 860x1 <-- Double rev. blue band box squat/straps up and wraps 645x2 <-- no wraps and straps up 585x3 45° Hypers w/14" cambered bar - 65x10, 115x10, 135x10

SEP. 04 – DE BP

band pressdowns w/light band – 1×100
band face pulls w/light band – 1×50
DE BP
155x3x3 w/40lbs chains
155x3x3 w/80lbs chains
155x3x3 w/120lbs chains
MM 3 board press – 315×5, 365×3
Super Set
chest supported rows – 90×15, 180x2x10
Kelso shrugs – 90×15, 180x2x10
seated DB shoulder press – 30×12, 40×12, 50×12, 60×10
Super Set
pec deck – 120x2x12
incline pushups – bwt x2x10
leg raises – 3×20

SEP. 02 – DE SQ/DL

Stretching and mobility
DE Box SQ /w buffalo bar & 120lbs chains – 335x6x3
DE DL (Jump Stretch Platform w/doubled minis)- 325x6x1
Super Set
V-handle Rows – 3×10
45° Hypers w/doubled light band – 3×12
Rolling Thunder
65×3 ea. hand
110×3 ea. hand
165×1 ea. hand
straight leg sit-ups – 100x3x10

SEP. 01 – Extra Workout

Pressdowns w/light band – 1×100
Pull aparts w/mini band – 1×70, 2×15
My elbows were a little sore from rack lockouts, so I did band pressdowns for recovery work. I have done band pressdowns in the past in extra workouts and I plan on doing these 2-3 times a week during extra workouts. These will speed my recovery time and help strengthen my triceps.