FEB 12 – DE BP

Tricep Pressdowns w/mini band – 1×100
Blast Strap Pushups – 2×10
DE BP w/doubled minis
205x3x1
225x3x1
255x3x1
4 Board Press w/doubled minis
315×3
315x2x4
Outside Leg KB Front Swings
26×8
33×8
44×8
Outside Leg KB Bottoms Up Press
26×6
33×6
44×6
Single Arm Between the Leg Snatches
26×8
33×8
44×8
Super Set
Rear Delt Raise on Inc. Bench 20x3x12
DB Obliques 60x10x3
Hammer Curls – 30x3x12
Plate Pinches
25’sx2
35’sx1
Tricep Pressdowns w/mini band – 1×100

FEB 08 – ME BP

Rev. Band BP w/blue bands (super set each set w/ Clay B pulldowns)
135×10
225×5
315×5
365×3
405×1
455×1
495×0 <-- missed 3/4 of the way up due to a bad handoff 495x1 405x5 Inc. Fat Bar BP 125x5 215x5 265x1 Super Set
Side Laterals – 20x3x12
Pressdowns – 50x3x20
Hammer Curls – 30x3x12
Overhead Tricep Ext. w/green band – 3×50
Inch DB Handle static holds – 110×3 15 sec. holds

FEB 05 – DE BP

Rotator Cuff Exercises – 2×20 ea. exercise
DE BP w/doubled minis
185x3x1
225x3x1
245x3x1
5 Board Press w/doubled minis
315x3x5
KB Front Raise
26×8
33×8
44×8
KB Clean & Press
26×6
33×6
44×6
Super Set
Stability Ball sit-ups 3×25
Clay’s Lats 90x3x12
Hammer Curls – 40x3x10
Today was the first day of the training cycle for APF Senior Nationals.

FEB 03 – DE SQ/DL

DE SQ w/buffalo bar
265x2x2
295x2x2
315x2x2
DL off 100lbs plate
225×5 <-- double overhand grip 315x2 405x2 495x1 <-- hook grip on remaining sets 600x1 <-- add belt 640x1 <-- add Metal Deadlifter w/straps up (pull off of floor) GHR - 3x12 Pulldown abs - 50x3x20 My last deadlift was supposed to be off of the 100lbs plate, but with my deadlift suit straps up I couldn't reach the bar to grip it. So I pulled off of the floor. I have been forgetting to include some info on my deadlift workouts, but remembered this time. I use a double overhand grip and switch to hook grip on weights 495lbs and above. I do this to work my grip and it is really working well. On days that I do rack pulls, I use double an overhand grip and add straps on my last set. I will gradually increase the weights I use the double overhand grip on. I limit my use of straps. I will use them past with weights 495lbs and above. I don’t use them on bent over rows or T-bar rows. This is an excellent way to improve grip strength.

FEB 01 – ME BP

Rotator Cuff Exercises – 2×20 ea. exercise
3 Board Press w/doubled light bands (pinkies on rings)
45×5
135×5
185×3 <-- add boards 225x3 255x2 275x1 PR BP w/shirt 405x3 <-- 3 boards 455x3 <-- off chest 475x1 Super Set
Fat Bar Pulldowns – 140x3x12
Seated Calf Raise – 125x3x20
Plate Pinch Grips
w/2 35lbs plates – 2×10 sec. holds per hand PR
I had a great workout tonight. This is the best bench shirt workout I have had since before my elbow injuries. I didn’t have any lockout problems and this was after bombing my triceps on board presses with light bands. I ordered a new Metal Viking Pro bench shirt. My shirt has stretched and I didn’t have a backup shirt. Once I receive my new shirt, I am going to get the chest panel taken in on my old shirt. My old shirt doesn’t give me as much support as it once did.