MAY 09 – ME BP

Rotator Cuff Work
Floor Press
45×5
95×5
135×5
185×3
225×3
275×3
315×1
335×1
355×1
315×3
DB BP – 55x3x15
Tate Press – 25x5x10
DB Rows – 140x3x8
DB Shrugs – 100x3x10
Hammer Curls – 60x3x10
Super Set
DB Front Raise – 25x2x10
DB Lateral Raise – 25x2x10
DB Rear Delt Raise – 25x2x10

MAY 07 – ME SQ/DL

Flexibility & Mobility Work
High Box SQ w/SSB (close stance)
65×5
155×5
205×5
245×3
335×3
385×3
425×1 <-- add belt 515x1 <-- tied my PR DL 225x3 315x3 405x3 495x3 <-- add belt 45° Hypers w/doubled green band - 3x10 GHR - 3x10 Vertical Leg Raise w/mini band - 3x10 This was a good workout for me. I tied my previous PR on SSB high box squats with a close stance. It has been about 17 months since the last time I did these, so I was glad to tie my PR. My deadlifts felt good tonight. I focused really hard on form. My form was good my last two deadlift workouts. I figured out something on my form that I learned from Pavel's "Strength Stretching" video. He mentions getting into a wedge and I was able to do this for the first time last week. It helps me to get my weight onto my heels. I can see that mastering this will help on the deadlift a lot with using your bodyweight to lift the weight.

MAY 06 – DE BP

DE Floor Press w/tripled light bands & 3 boards
185x2x3
205x2x3
225x2x3
275×1
295×1
5 Board Press
365×3
385×2
315×5
MM 5 Board Press
315×3
365×4
Tricep Pressdowns – 50x3x10
Band Over Head Tricep Ext. w/average band – 3×20
DB Cleans – 30x3x10

MAY 05 – Extra Workout

Hip Abductor Machine – 90x3x10
Hip Adductor Machine – 90x3x10
Seated Calf Raise – 250x3x10
Hammer Strength Low Row
140×10
230×10
280×10
Pro Bar Pulldowns
180×10
210x2x10
Upright Rows – 75x3x10
Paramount Rear Delt Machine – 20x3x10
Preacher Curl Machine
90×12
110x2x10
Concentration Curls – 30x3x10
Wrist Roller – 60×3

MAY 04 – DE SQ/DL

Flexibility & Mobility
DE SQ (without box) – 365x5x2
DB Walking Lunges – 50×3 – 20 foot trips
Rev. Hypers – 450x3x10
GHR w/average band – 3×10
Pulldown Abs – 100x3x10

MAY 02 – ME BP

BP
45×5
95×5
135×5
185×5
225×5
275×3
315×3
365×1
365×3 <-- add 3 Boards 365x2 315x5 315x4 DB BP w/feet up 80x15 85x12 Grappler Shoulder Press 45x10 70x2x10 CSR 3 plates x15 4 plates x10 5 plates x5 Clay Lats 100x10 150x2x10 Band Overhead Tricep Ext. w/average band - 3x20 Hammer Curls - 55x3x10 DB Curls - 40x3x10 Vertical Leg Raise - 3x10