DE BP

Rotator Cuff Work
Clay Lats – 100x3x10
BP
45×5
95×5
135×5
185×5
225×5
275x3x5 <-- each rep paused MM 3 Board Press 275x5 315x5 MM 5 Board Press 365x3 405x3 DB Shoulder Press - 55x3x10 Tate Presses - 40x4x10 CSR 4 plates x5x10 DB BP w/feet up - 50x3x15 DB Curls (no rest between sets) 50x10 40x10 30x10 20x10 10x10 DB Shrugs - 100x3x20 Band Pull Aparts w/mini band - 3x20

ME BP

BP
45×5
135×5
225×3
275×3
315×3
365×2
425×3 <-- add Ult. Denim Shirt | 4 boards 455x2 <-- add belt | 2 boards | close but no touch 495x1 <-- 1 board 535x0 dumped <-- no boards 535x1 <-- 1 inch or less from touching DB Incline BP w/feet up & reps paused - 70x3x10 Lying Tricep Ext. 45x10 65x10 85x10 105x10 125x10 145x10 Super Set
V-Bar Pulldowns – 140x6x10
Hammer Curls – 60x3x10
Power Shrug Bar Shrugs – 4 plates x3x10
Band Pull Aparts w/mini band – 3×20
This was a great workout and the best start to a shirted bench cycle to date. I could tell the Metal Militia board presses are helping. I went below the support of the shirt with 495lbs off a one board and locked it out with ease. Normally when that happens the lockout is ugly and not easy. My first attempt with 535lbs I went below the support of the shirt and dumped the bar. Luckily I felt it dumping and asked the spotters to take it. My second attempt with 535lbs I was an inch or less from touching. I actually thought I touched. The weight was on the verge of dumping, but I locked it out easy. In the past this would have been a miss. This was 10lbs under my gym PR. My raw bench also went well and felt strong. I worked up to 365lbs for a double, which was the most reps I have done with that weight in quite a while. The paused rep benches I am doing in place of DE benches on Sunday is helping.

ME SQ

Flexibility & Mobility Work
SQ
55×5
145×5
235×5
325×3
415×2
505×1 <-- add Metal Pro Briefs 595x1 <-- add Metal Ace Squatter & belt 725x1 <-- straps up 805x10 seconds <-- static hold DL 225x3 315x3 405x3 495x3 545x3 GHR - 3x10 45° Hypers - 3x10 Pulldown Abs - 90x3x10 DB Shrugs - 100x3x10

DE BP

Rotator Cuff Work
BP
45×5
95×5
135×5
185×5
225×5
275x3x5 <-- paused each rep MM 3 Board Press 275x5 315x5 365x5 MM 5 Board Press 405x3 405x5 Super Set
CSR – 3 plates x3x10
Clay Lats – 90x3x10
Behind Head Pulldowns – 90x3x10
Tate Presses – 30x5x10
Single Arm DB Press – 55x3x10
Super Set
Hammer Curls – 50x3x10
DB Curls – 30x3x10
Today I decided to do a high board and low board on Metal Militia (MM) board presses. I need work in both areas. I get a really good carry over to my equipped bench with the MM board presses. I will stick with regular board presses on my max effort days. I seem to get a little something different from both styles of board presses.

Training for AWPC Worlds Begins

My training for AWPC Worlds begins today. I had a six good weeks of training and the last week was a deload week. I got back from vacation Friday night. My daughter and I went to visit my parents in Corinth, Mississippi. It was a relaxing vacation and I feel rested and ready to start training. This is the first week of my eight week training cycle.