NOV. 29 – ME BP

Rotator Cuff Work
BP
45×5
95×5
135×5
185×5
225×5
275×3
315x2x3
315×5 <-- This set felt easier than the las two sets of triples. Super Set
Grappler Shoulder Presses
45x1x10
70x2x10
V-Bar Pulldowns – 138x3x10
My last set of bench presses felt better than the previous sets. I tucked my elbows a little more. I am preparing for a raw meet in January and I have not really done a lot of full range raw benching in a long time. I decided to stick with some repetition work tonight instead of max effort work. I will be doing a lot of repetition work training for my raw competition. We did a lot of repetition work back in the ‘80s and it worked well then. I will continue to do board presses to strengthen my lockout for shirted benching. I really feel that I will get good carry over to my equipped lifts.

NOV. 28 – ME SQ/DL

Flexibility & Mobility Work
Rev. Hypers – 180x2x10
Suspended GM w/SSB (wide stance)
115×3
155×3
205×3
245×3
335×3
385×3
425×3 <-- add belt DB Lunges w/4 inch platform 55x1x5 70x2x5 Rev. Hypers - 500x3x10 Pulldown Abs - 90x3x15

NOV. 26 – DE BP

Rotator Cuff Work
DE BP w/doubled mini bands – 165x8x3
MM 5 Board Press
405x2x3
405×1
Paused Rep BP – 275x1x5
CSR – 4 plates x3x10
Pulldowns – 138x3x10
Super Set
DB Front Raise – 30x3x10
DB Side Raise – 30x3x10
Hammer Curl – 30x3x10

NOV. 22 – ME BP

Rotator Cuff Work
Rev. Hypers – 180x2x10
BP w/fat bar
33×10
83×5
123×5
173×5
213×3
263×3
303×3
323×3 <-- add 2 boards 343x1 363x1 373x1 383x1 PR 343x3 393x3 <-- 5 boards 373x3 373x3 DB Rows - 140x3x10 Super Set
Rear Delt Raise – 30x3x10
Hammer Curls – 30x3x10

NOV. 20 – ME SQ/DL

Flexibility & Mobility Work
Rev. Hypers – 180x2x10
Rev. Band DL w/blue bands
225×5
315×1
405×1
495×1
585×1
675×1
725×0
725×0
Hack SQ
6 plates x3x5
45° Hypers – 3×10
Pulldown Abs – 70x3x20