OCT. 26 – ME BP

Rev. band BP w/double choked blue bands
135×10
225×10
315×5
405×3
455×1
495×1
super set
V-bar pulldowns – 125x3x15
DB laterals – 25x3x12
Preacher Curls – 55x3x12
Seated Calf Raise – 135x3x20
GHR sit-ups – 3×12

OCT. 21 – DE SQ/DL

stretching and mobility
DE Box SQ w/blue, green, and purple bands – 165x5x2
Rack pulls (above knee)
445×5
535×3
645×10
Shrugs
245×10
335×10
425×10
Super set
Chain Leg Raises 40x3x15
Pulldown Abs 60x3x15
Seated Calf Raise
135x3x20

OCT. 19 – ME BP

pressdowns w/mini bands – 1×100
BP
135×5
185×5
225×3
275×3
365×3 <-- add Metal Viking Pro shirt/ 3 boards 405x3 <-- 3 boards 465x1 <-- touch / I was able to touch without a belt. 3 board press 225x8 275x8 315x5 supinated fat bar pulldowns - 180x2x10, 250x5 hammer curls - 20x3x15 I will open with 465-475 without a belt so I can get it to touch. I normally open with 501.5, but due to my elbow injury, my bench has been lagging. I will probably go 501.5 on my second attempt to break the 242 masters’ Texas record. My elbow felt quite a bit better tonight.

OCT. 17 – ME SQ/DL

SQ
55×5
145×5
255×3
345×3 <-- added Metal Pro Briefs 455x1 545x1 <-- added Metal Pro Squatter 655x1 <-- straps up 755x1 <-- straps up & knee wraps/ this will be my opener GHR w/back raised 12" - 3x12 Pulldown abs - 50x3x15

OCT. 16 – DE BP

band pressdowns w/light band – 1×100
pulldowns – 3×12
hammer curls – 25x3x15
kettlebell rear delts – 25x3x10
I skipped DE bench to allow my elbows to heal. I will attempt shirt work on my ME day Wednesday.

OCT. 14 – DE SQ/DL

Stretching and mobility
DE Box SQ w/ 2 blues per side – 185x5x2
DL
245×1 <-- Metal Deadlifter w/straps down 445x1 535x1 640x1 <-- straps up GHR - 3x12 GHR sit-ups w/light band - 3x12 Seated Calf Raise - 80x3x20 Shrugs - 315x3x10 Static holds - 315x60 seconds

OCT. 12 ME BP

BP
45×10
95×5
135×5
185×5
225×3
275×1
315×1
405×1 <-- add Metal Viking Pro/3 boards My elbow was hurting so I stopped here. I will attempt shirt work next ME day. DB cleans - 20x3x12 mini band pressdowns - 1x100