ME BP

Rotator Cuff Work
BP w/doubled light bands
45×3
95×3
135×3
185×3
225×3
275×3 <-- add 3 boards 315x0 315x0 225x3 <-- no boards JM Press - 225x3x10 Mini band tricep kickbacks - 3x10 Pullups - 5x10 Hammer Curls - 55x2x15 DB Cleans - 55x3x10 Super Set
Band Pull Aparts w/mini band – 3×20
Band Upright Rows w/light band – 3×15

ME SQ

AM BWT = 252lbs
Mobility Work
Box SQ (16″ box) w/comp stance
55×5
145×5
235×3
325×3
415×3
465×3 <-- add belt 505x1 555x1 45° Hypers w/DB & doubled light band - 80x3x10 GHR - 3x10 Vertical Leg Raise - 3x15

DE BP

DE BP w/doubled mini bands
185x2x3
205x2x3
225x2x3
CG 2 Board Press
225×5
275×5
315×5
Over head DB tricep ext. – 60x3x10
Two Arm DB Rows – 140x2x5
Rev. Grip Pulldowns – 135x3x10
DB Shrugs – 100x3x10
Band Pull Aparts w/mini band – 5×20
Wrist rotation – 10x4x10
Hammer Curls – 50x3x10

DE SQ/DL

Mobility Work
DE Box (14.5″ box) SQ – 275x6x2 (no belt or squat briefs)
DL – 2 inch deficit w/doubled mini bands
225×3 <-- add belt 315x3 365x2 405x2 455x1 GHR w/blue band - 3x10 GHR sit-ups - 3x15

ME BP

Rotator Cuff Work
BP
45×5
95×5
135×5
185×5
225×3
275×3
315×3 <-- add 3 board 365x3 385x3 405x1 415x1 425x1 V-Bar Pulldowns 160x20 160x15 160x10 Tate Presses - 30x3x10 Tricep Kickbacks - 20x3x20 Rear Delt Raise - 20x3x10 DB Curls - 45x3x10 Power Shrug Shrugs - 6 plates x3x10 I felt strong on 3 board presses. This is the heaviest I have gone in a while and I tied my previous PR.