JAN. 03 – ME BP

Rotator Cuff Work
Clay Lats – 88x3x15
Band Pressdowns w/mini band – 3×20
BP
45×5
95×5
135×5
185×3
225×3
275×3
315×1
365×3 <-- add 4 boards 405x3 435x1 PR 445x1 PR 455x1 PR (30lbs PR) 475x0 CSR - 4 plates x3x10 Super Set
DB Rear Delt Raise – 30x3x10
DB Power Cleans – 30x3x10
Hammer Curls – 30x3x10
Tonight was another awesome bench workout. I set another 30lbs PR. Once I got my form dialed in the weights felt easy up to 455lbs. I should have made a 10lbs jump instead of 20lbs. I flared my elbows too soon on my attempt at 475lbs. I feel like I will hit this weight soon.

JAN 01 – ME SQ/DL

Flexibility & Mobility Work
SQ
55×5
145×5
235×3
345×3
455×3 <-- add belt 505x2 550x2 DL 135x2 225x1 315x1 405x1 495x1<-- add belt 585x1 650x0 Pulldown Abs – 98x3x10 I caught a cold a few days ago and was feeling run down today. I had no energy left after the squat. My squat felt good today, but I had an off day on my deadlift.