DEC. 06 – ME BP

BP
45×10
95×5
135×5
185×5
225×3
275×3 <-- add 1 board 315x3 365x1 385x1 405x0 <-- missed 2 inches from lockout 365x1 Band Pressdowns w/light band - 1x100 CSR - 4 plates x4x8 Hammer Curls - 55x2x8 405 on 1 board press was fast off my chest but I missed locking it out by 2 inches. I think if I would have tucked more I would have been successful. I didn't take the weight a second time because I am trying to not miss too many weights in training. I feel like this has a negative effect on my training. Since I am training to compete raw in January I figured I should concentrate on ME exercises that work the low end of my bench. After tonight I realized that I need to focus on my lockout. I will just continue to do repetition work on my DE bench day.

DEC. 03 – DE BP

Rotator Cuff Work
DE BP (paused reps) – 185x8x3
Illegal Wide BP – 185x3x8
Giant Set
Tate Presses – 10x3x10
Inc. DB Tricep Ext. – 10x3x10
DB Front Raise – 20x3x10
Hammer Curls – 20x3x10
Super Set
DB Laterals – 20x3x10
Tricep Kickbacks – 20x3x10
DB Reverse Wrist Curls – 10x3x10

DEC. 02 – Extra Workout

Flexibility & Mobility Work
Hip Abduction Machine – 90x5x10
Hip Extension on Multi-Hip Machine – 90x3x10
Donkey Calf Raise – 400x3x25
Low Back Ext. Machine
190x1x10
290x2x10
Hise Shrugs
300×10
400×10
500×10
Super Set
Pulldowns – 200x3x10
V-Bar Pulldowns – 150x3x10
Rear Delt Machine – 140x3x10
Preacher Curl Machine – 90x3x15
Elliptical Trainer 20 min.
10 min. @ target heart rate / 10 min. < target heart rate

DEC. 01 – DE SQ/DL

Flexibility & Mobility Work
Rev. Hypers – 180x2x10
SQ w/buffalo bar (walked out all sets)
142×5
232×5
322×5
372×5
412×5 <-- add belt 482x5 Super Set
GHR – 3×10
GHR sit-ups – 3×20
My raw squats felt good and strong tonight. My squat form is getting better and it is feeling more natural.