MAR. 21- ME BP

Rotator Cuff Work
45×5
135×5
185×3
225×3
275×1
315×1
405×3 <-- add 4 board & Ultimate Denim Shirt 455x1 <-- 2 board 495x1 <-- touch (this is 28lbs lighter than I have previously touched) 525x0 <-- descended out of groove 525x1 405x3 <-- add 5 board 455x3 495x3 525x3 545x3 Single Arm Overhead DB Tricep Ext. - 25x3x10 Super Set
CSR – 3 plates x2x10
CSR w/suppinated grip – 3 plates x2x10
Hammer Curls
55×15
60×10
70×6
DB Rear Delt Raise – 40x3x10
This was a good bench workout. I finally figured out again how to use my lats properly on board presses. When I was off due to my back injury I forgot how to use my lats. I over emphasized certain elements down but neglected the others. That has really hurt my bench training lately. 525 wasn’t easy for me to lockout so I plan to add more board presses in training. I plan to do Metal Militia board presses on my DE bench day and regular board presses on my ME bench day. I also wasn’t optimally using my lats until I went to board presses and that should help as well.

MAR. 19 – ME SQ/DL

Flexibility & Mobility Work
SQ
145×5
255×3
345×3
455×2 <-- add Metal Pro Briefs & Belt 545x1 655x1 <-- add Metal Ace Squatter w/straps down 705x1 <-- straps up 750x1 <-- add knee wraps Rev. Hyper - 270x3x10 Pulldown Abs - 50x3x20 Verticle Leg Raise - 2x15 My squats felt good tonight and my depth was the best it has been training in gear for a meet. The mobility stuff is really paying off. In the past it would take 800lbs for me to break parallel in my Ace Squatter.

MAR. 18 – DE BP

Rotator Cuff Work
Blast Strap Pushups – 3×10
DE BP w/doubled mini bands
185x2x3
205x2x3
225x2x3
5 Board Press
315×5
365×3
405×2
DB Rows – 140x3x10
Clay Lats – 50x3x10
Hammer Curls – 50x3x10