MAY 07 – DE BP

Rotator Cuff Complex
Band pressdowns w/light band – 1×100
Band face pulls w/light band – 1×100
Blast Straps Pushups (paused at bottom) – 3×10
DE Floor Press w/mini bands
225x4x3
255×1
275×1
295×1
315×1
BP (ea. rep paused) – 275x2x5
Overhead Pin Press
95×10
135x3x10
Overhead Tricep Ext. w/green band – 3×50
Hammer Curls – 30x3x10
Pulldown Abs – 50x3x20

MAY 05 – DE SQ/DL

DE SQ w/buffalo bar & blue + green + purple bands – 165x6x3
DE DL
135×5
225×3
315×3
315x2x1
405×1
495×1
GHR w/medicine ball – 25x3x10
Stability Ball sit-ups – 45x3x15

MAY 03 – ME BP

BP (P.O.R.)
45×10
95×5
135×5
185×3
225×3
275×3
315×3
365×3 <-- add 4 board (comp. grip) 405x3 425x1 DB BP w/light bands - 80x2x10 KB Lying Tricep Ext. - 26x3x10 Hammer Curls - 20x3x10 Plate Pinch Grips 35s x2 5 sec. holds right hand 35s x0 left hand 25s x3 5 sec. holds per hand KB Holds (KB upside down gripping the bottom) - 26x3 5 sec. holds per hand Clay Pulldowns - 60x3x10

MAY 01 – ME SQ/DL

SQ
55×5 <-- Metal Pro Briefs 145x5 255x3 345x2 455x1 <-- add Ace Squatter w/straps down & Belt 545x1 655x1 755x1 <-- (full gear) Straps up, belt, & knee wraps 850x0 <-- problem setting up 850x0 <-- reset setup & problem setting up (I didn't rest after the first attempt, I just reset my setup) 850x1 <-- rested tried it again (it felt easy) GHR w/feet wide - 3x12 Chain Leg Raises - 40x3x20 I had a problem with my setup on 850, but my last attempt was fast and easy. My second attempt at Seniors will be in this range. In two weeks I squat in gear again. The weight will be a lower percentage, and I plan on practicing my setup.