ME BP

BP
45×5
95×5
135×5
225×5
275×3
315×3
455×1 <-- 3 boards, add Rage X & belt 495x1 <-- 1 board 525x1 <-- touch 545x1 <-- 3 boards 575x1 <-- 3 boards JM Press 95x15 135x15 185x10 225x10 Pullups - 3x10 Due to my weight loss, I lost an inch off my arms. I had my shirt sleeves altered and it really improved my lockout. I will be opening with 523 at Master Nationals.

ME SQ

Mobility Work
SQ
55×5
145×5
235×3
325×3
415×3
545×3 <-- add Metal Pro briefs & belt 635x1 <-- add Metal Ace w/straps down 685x1 <-- straps up 725x1 <-- add Convict Pro knee wraps Cambered Bar GM w/wide stance 155x5 245x5 295x5 Band Pulldowns Abs w/green band - 3x15 Wrist rotation - 10x4x10 My squat depth was much improved and consistent.

Extra Workout

Seated Calf – 250x3x30
Hip Abduction Machine – 110x3x10
Hip Adduction Machine – 110x3x10
Smith Machine Hack Squats – 225x3x5
Low Pulley Rows – 255×10, 300x2x5
Pec Deck – 220x3x10
Rear Delt Machine – 200x2x5, 150×10
Lateral Raise Machine – 70x3x15
Preacher Curl Machine – 90x2x20, 70x2x20, 60×30

DE SQ/DL

Mobility Work
DE Box SQ (14″ box, below parallel) w/buffalo bar & blue bands – 322x5x3 <-- belt & Metal Pro briefs DE DL - 335x5x1 <-- no rest between sets, just reset each for each set DL off 7.5 inch blocks (bar below knees) 425x3 <-- add belt 515x3 605x2 655x0 GHR - 3x10 Pulldown Abs - 120x3x10 V-bar Pulldowns - 138x3x10 My speed didn't seem much improved over last week, but my form was much improved and felt more natural. I could use less weight and focus more on speed, but I wanted adequate on the box to work on arching and sitting back. Another focus was to work on breaking parallel.

ME BP

BP
45×5
95×5
135×5
185×5
225×5
275×3
315×3
455×1 <-- add 3 board, Rage X & belt 495x1 <-- 1 board 545x0 <-- full range 545x0 525x1 545x1 <-- add 3 board 495x3 Wrist Roller - 30x6 continuous sets Lying DB Tricep Ext. - 35x3x10 Dips - 3x10 CSR - 3 plates x5x10 Light Band Pull Aparts - 3x10 Hammer Curls - 60x2x8 DB Curls - 40x2x10 I was able to touch correctly in the Rage X for the first time tonight. I was able to lead with my elbows instead of leading with the bar. I was having problems with my lockout tonight. I think part of it is due to my weight loss. My arms are an inch smaller than when I got my Rage X. I will probably get the sleeves altered.