MAY 24 – ME BP

BP
45×5
135×5
185×5
225×3
275×3
315×3
425×2 <-- add Metal Viking Pro and 3 boards 455x1 <-- 2 boards 485x1 <-- no boards | I went too low with the bar to touch, but weight was still easy. 485x1 <-- My form was a lot better and the weight was easy. This will be my opener at Seniors. Rotator Cuff - 10x3x12 Lat Pulldowns w/ Fat V-Bar - 138x3x10 Super Set
Tricep Pressdowns w/ rope – 50x3x10
Face Pulls – 50x3x12
Hammer Curls – 30×10
Fat Bar Reverse Curls – 85x2x10
Pulldown Abs – 50x3x20
This was my last workout before Seniors. I am feeling good and will be resting up. I feel good about all three lifts. My raw bench strength is coming up. I felt strong on the raw benching I did prior to my shirt work. My bench is going to greatly improve over the upcoming months. Sean has helped me a lot and the paused reps I have been doing after DE bench has really helped.

MAY 22 – ME SQ/DL

The Weight Room – Richmond, VA
I had to travel to Virginia on business and trained at The Weight Room. The owner and guys at the gym were really nice and made me feel welcome there. The gym is a hardcore gym with competitors in powerlifting, strongman, and Olympic lifting.
GM
45×5
135×5
225×3
315×3
405×3
GHR – 3×10
sit-ups – 75x3x12
This was my last ME SQ/DL night before Seniors.

MAY 21 – DE BP

Blast Strap Pushups – 3×10
DE Floor Press w/3 boards & monster mini bands
185x3x3
205x3x3
5 Board Press (comp. grip)
405×5
425×3
Super Set
CSR – 3 plates x3x10
Power Shrug Bar Shrugs – 6 plates x3x10
Incline Hammer Curls – 25x3x10
KB Rear Delts – 26x3x10
Plate Pinch Grips
25’s x1 ea. hand
35’x x1 right hand, x0 left hand
25’s x2 ea. hand

MAY 19 – DE SQ/DL

DE SQ w/buffalo bar & blue + green + purple bands – 145x6x3
DE DL
225×1
315×1
405×1
495×1
GHR w/light band – 3×15
DB Obliques – 60x3x15
Super Set
Seated Calf Raises – 125x3x20
Grip Machine – 45x3x10
My deadlifts were fast. My speed is as fast now with the hook grip as it is with an alternating grip. I was wondering whether my speed with the hook grip would ever equal that of my deadlift using an alternating grip. This was my last DE squat and DE deadlift workout before Seniors. I feel good and feel ready for Seniors.

MAY 17 – ME BP

Floor Press
45×5
95×5
135×5
185×3
225×3
275×3
315×3
365×3
385×0
385×0
DB BP w/light bands
80×10
100×5
KB Lying Tricep Ext.
26×10
35x2x10
Pullups – 3×8
Clay Pulldowns – 120x3x10
Band Pressdowns w/mini band – 1×100
Hammer Curls – 30x3x12
Grip Machine – 45x3x10
Pulldown Abs – 50x3x20

MAY 15 – ME SQ/DL

SQ
55×5 <-- Metal Pro Briefs 145x5 255x3 345x2 455x1 545x1 <-- add Ace Squatter & belt 655x1 725x1 <-- add knee wraps & straps up (full gear) 805x1 <-- practiced setup (just unracked the bar) 45° Hypers w/SSB - 135x3x10 GHR sit-ups w/medicine ball - 25x3x15 I practiced setting up with 805 due to the setup problems I experienced the last time I squatted in gear. This was my last time to squat in gear before Seniors, my setup felt strong and stable tonight.

MAY 14 – DE BP

Rotator Cuff Complex
DE BP
205x3x2
225x3x2
BP (paused reps) – 295x2x5
Tate Presses – 25x4x12
CSR – 4 plates x3x10
Rear Delts w/ mini band – 3×20
Supra Bar Curls
75×10
95×10
105×10
Band Pressdowns w/mini band – 1×100
Inch DB Lifts
110×1 ea. hand
130×1 ea. hand
150×0 12″ off floor w/ right hand not lifted all the way
130×1 ea. hand

MAY 10 – ME BP

BP
45×5 (p.o.r)
95×5
135×5
185×3
225×3
275×3
315×3 <-- add 4 boards (r.o.r.) 365x3 405x2 435x1 (comp. grip) 10lbs PR 445x0 425x1 <-- 2 boards | add Metal Viking Pro bench shirt 485x1 <-- 1 board 510x0 <-- touch | shirt jacked Band pressdowns w/mini - 1x100 CSR w/light band - 3 plates x3x10 Plate Pinch Grips - 25's x3x15 sec. static holds ea. hand I need more work with my shirt jacked. This was probably my last shirt work before Seniors. I'm going to decide soon whether or not to do shirt work next week.

MAY 08 – ME SQ/DL

GM w/14″ cambered bar
65×5
155×3
245×3
335×3
425×3
515×3
Power SQ Machine
4 plates x5
6 plates x5
8 plates x5
10 plates x5
GHR w/ light band – 3×12
Spread Eagle sit-ups w/bar
45×12
95x2x12