ME SQ/DL

Mobility Work
SQ
55×5
145×5
235×3
285×3
325×3
375×3
415×3
Rev. Band Deadlift w/blue bands (4 pin down)
315×3
365×1
405×1
455×1
495×1
545×1 <-- add belt 585x1 635x1 GHR - 3x10 Pulldown Abs - 140x3x10

DE BP

Inc. DB BP – 100x4x10
Overhead Press
45×5
95×5
135×5
Super Set
Two Arm DB Rows – 90×10, 100x2x10
DB Shrugs – 90×10, 100x2x10
Hammer Curls – 55x3x10
Mini Band Pull Aparts – 3×20
I am still not feeling well due to a cold, so I took it easy today.

DE SQ

Mobility Work
SSB Box (16″) SQ
65×5
115×5
245×5
335×5
DE DL
225×2
315×2
I have been feeling under the weather due to a cold, so I cut it short.

ME BP

Wichita Falls Athletic Club – Wichita Falls, Texas
BP (paused)
135×5
185×5
225×5
275x3x5
Super Set
Pullups – 3×10
Dips – 3×10
Tricep Pressdowns – 70x3x10
Overhead Press
45×5
95x2x5
115×5
135×5
145×5
This was a nice change of pace. It had been a few years since I had last trained at WFAC and decided to train there instead of rushing back to make my workout at BAG. Mark “Rip” Rippetoe the owner of WFAC and author of the book Starting Strength – Basic Barbell Training worked with me on some Olympic lifting. I was limited to what I could do since my flexibility isn’t very good. We started with cleans and moved to snatches. Both of these didn’t go well due to my flexibility limitations. So we moved on to some overhead presses. Rip shared a deadlift technique tip with me and it worked really well.

ME SQ

Mobility Work
SSB High Box SQ (18″ Box) w/close stance
65×5
155×3
245×3
335×3
425×3
475×3 <-- add belt 505x1 555x1 <-- PR 45° Hypers w/doubled green band (paused at top) - 3x10 GHR w/blue band - 3x10 GHR sit-ups - 3x10

DE BP

Rotator Cuff Work
DE BP w/doubled mini bands (bands were 4″ apart at base) – 185x8x3
MM 3 Board Press
315×3
365×3
405×3
Neutral Grip Inc. DB BP – 75x3x10
Two Arm DB Rows – 100x3x10
Hammer Curls – 55x2x10
Rear DB Raise – 25x3x10

ME BP

BP
135×5
185×5
225×5
275×5
315×3 <-- add 5 board 365x3 405x3 425x3 445x1 465x0 Pullups - 3x10 Arm Extended BB Crunches 90x10 100x10 110x10