ME SQ

Mobility Work
Box SQ (16″ Box)
55×5
145×3
235×3
325×3
GM w/Cambered Bar
155×10
205×10
245×5
295×5
GHR – 3×10
sit-ups w/BB – 135x3x10
I took a break from training in gear tonight.

DE BP

Week 12 of 15 – APF Masters Nationals Training Cycle
DE BP – 225x5x3
5 Board Press
315×5
365×5
405×3
DB Floor Press – 60x3x15
Green Band Overhead Tricep Ext. – 3×20
DB Press – 50x2x10
Super Set
DB Front Raise – 20x3x10
DB Laterals – 20x3x10
Hammer Curls – 55x3x10
Pullups – 3×10

DE SQ

Mobility Work
DL
135×5
225×3
315×3
405×3 <-- add Metal Deadlifter w/straps up & belt 455x1 495x1 545x1 585x1 GHR - 3x10 45° Hypers - 3x10 Pulldown Abs - 3x10

ME BP

BP
45×5
95×5
135×5
225×3
275×3
315×1
455×1 <-- add 4 boards, Rage X & belt 505x1 <-- 3 boards 545x1 <-- 2 boards 565x1 <-- 1 board 600x0 <-- touch 565x0 <-- touch Wrist Roller - 30x6x10 <-- both directions with no rest between sets Super Set
Lying tricep ext. – 45×10, 65×10, 85×10, 105×10, 125×10, 145×10
Close grip BP – 45×10, 65×10, 85×10, 105×10, 125×10, 145×10
Neutral grip pulldowns w/fat bar – 170x5x10
Super Set
DB Curls – 25x3x10
Hammer Curls – 25x3x10
My form improved a little more in my Rage X. I need to start focusing more on touching lighter weights and further improve my form in the shirt.

ME SQ

Mobility Work
SQ
55×5
145×5
235×5
325×3
455×3
505×1 <-- add belt 545x3 <-- add Metal Pro briefs 595x1 <-- add Metal Ace w/straps down 635x1 <-- straps up 685x1 725x1 635x3 545x3 45° Hypers - 3x10 GHR - 3x10 Pulldown Abs - 108x3x10