Extra Workout

Donkey Calf Raise – 400x5x20
Seated Rotary Calf Raise – 250x4x20
Super Set
V-Bar Pulldowns – 200x2x10
Lat Pulldowns – 200x2x10
Low Pulley Rows
255×10
300x2x10
Pullover Machine – 100x3x10
Cable Upright Rows – 100x3x10
Preacher Curl Machine
110×10
130×10
170×10
200×8
EZ Curl Bar Cable Curls – 100x3x10
Pec Deck – 200x3x15
Rear Delt Machine – 120x3x10
Wrist Roller Machine – 65×4

DE SQ/DL

Flexibility & Mobility Work
Front SQ w/SSB
65×5
155×5
205×5
245×5
295x3x5
GHR – 3×10
Rev. Hypers – 270x3x10
Pulldown Abs – 100x5x15
Sled Dragging – 45lbs x4 trips alt. forward & backward

ME BP

BP (POR)
45×5
135×5
185×5
225×5
275×3
315×3
365×1
385×1
405×0
405×0
Lying DB Tricep Ext.
20×10
30x3x10
DB Rows – 140x3x10
Clay Lats – 150x3x10
Hammer Curls – 60x3x10
DB Curls – 30x3x10
Super Set
Band Upright Rows w/light band – 3×20
Band Pull Aparts w/mini band – 3×20
DB BP w/feet up – 55x3x15
Sled Dragging – 45lbs x4 trips alt. forward & backward
This was the first time in quite a while that I did full range bench presses with my pinkies on the ring. I was surprised at how well I did. I got 405 3/4 of the way up on the first attempt. I flared my elbows too soon. I tried it again and missed it. Doing paused rep bench presses in place of dynamic effort bench presses is paying off.

ME SQ/DL

Flexibility & Mobility Work
SQ
55×5
145×5
235×3
325×3
415×3
505×3
DL
225×3
315×3
405×3
495×3 <-- add belt 585x3 GHR w/light band 2x10 1x10 <-- light band + monster mini band Pulldown Abs - 100x4x10