ME BP

Floor Press
135×5
225×3
275×3
315×3
365×1
375×1
385×0

Super Set
Two Arm DB Rows – 100x3x10
DB Shrugs – 100x3x10
Dips – 3×10

Super Set
Hammer Curls – 25x3x5
DB Curls – 25x3x5
Two Arm Tricep Kickbacks – 25x3x5

Band Pull Aparts w/light band – 3×10

This was my last ME bench workout before Masters Nationals. I was happy with the way my floor presses went. This was the first time in close to a year that I did them. The last time I did them for ME was May 9, 2007. I figured due to my weight loss that my floor press would suffer since it has in the past.

ME SQ

Mobility Work

Olympic SQ
55×5
145×3
235×3
325×3
375×3
415×1 <– add belt
465×1
505×1

GHR – 3×10

45° Hyper – 3×10

Pulldown Abs – 90x3x10

DE BP

Week 15 of 15 – APF Masters Nationals Training Cycle
DE BP w/doubled mini bands – 185x5x3
MM 3 Board Press
315x2x3
315×5
Rev. Grip Pullups
2×10
2×5
Rear Delt Raise – 25x3x10

DE SQ/DL

DL
135×3
225×3
315×3
405×1 <– add Metal Deadlifter w/straps down & belt
455×1
515×1 <– straps up
615×1

GHR – 3×10

Pulldown Abs – 95x3x10