Tag Archives: ME BP

ME BP

Super Set
Illegal Wide BP – 135x3x10
CG BP – 135x3x10
Pullups – 3×5
Super Set
Cable Overhead Tricep Ext. – 100x3x20
Hammer Curls – 50x3x10
Standing DB Shoulder Press – 30x3x10
Super Set
Clay Lats – 180x3x10
Pulldown Shrugs – 180x3x10
Super Set
45° Hypers w/KB – 53x3x10
Inverted KB Static Holds – 15×3 30 min. static holds per hand

ME BP

BP
135×3
225×3
275×3 <-- each rep paused 315x3 <-- each rep paused Super Set
Neutral Grip Pullups – 3×10
Single Arm Rev. Grip Pressdowns – 70x3x10
Clay Lats – 180x3x10
Hammer Curls – 50x2x10

ME BP

BP w/doubled light bands
45×5
95×3
135×3
185×3
225×1
275×0
275×1 <-- add 4 board 285x1 285x1 285x0 Cambered Bar BP 135x5 185x5 225x5 275x3 KB Stability Ball Single Arm Tricep Ext. - 35x3x10 Neutral Grip Pullups - 3x5 Single Arm BB Curl 20x10 30x10 40x10 Face Pulls - 160x3x10 Elliptical Trainer - 15 min.

ME BP

BP (P.O.R.)
135×5
185×5
225×5
275×3
315×1
335×1
355×1
325×2
325×2
5 total reps over 90%
Neutral Grip Pullups – 3×5
Super Set
EZ Curl Bar Cable Preacher Curls – 110×10, 160x2x10
Fat V-bar Pressdowns – 110x3x10
Two Armed Tricep Kickbacks – 20x3x10
Fat V-bar Pressdowns – 110x3x10

ME BP

3 Board Press w/Fat Bar
122×5
172×5
212×5
262×3
302×1
352×1
372×1
392×1
372×2
372×2
California Press – 122x3x20
Super Set
Two Arm DB Rows – 100x3x10
DB Shrugs – 100x3x10
Circuit
DB Press – 20x2x20
DB Front Raise – 20x2x10
DB Lateral Raise – 20x2x10
Rear Delt Raise – 20x2x10
DB Curls – 20x2x10
Hammer Curls – 20x2x10
Stretching Lower

ME BP

2 Board Press
135×5
225×5
275×3
315×3 <-- paused all reps to here 365x1 385x1 395x0 350x3 350x2 CG BP - 225x3x5 Rev. Grip Pulldowns - 240x3x5 Circuit
Arnold Press – 20x3x10
DB Laterals – 20x3x10
Rear Delt Raise – 20x3x10
DB Front Raise – 20x3x10
Hammer Curls – 20x3x10
DB Curls – 20x3x10
Rev. Wrist Curl – 10x3x10

RE BP & Cardio

Super Set
Incline BP Machine – 120x3x15
Neutral Grip Pulldowns – 120x3x15
Super Set
Pec Deck – 120x3x15
Rear Delt Machine – 120x3x10
Super Set
Tricep Kickbacks – 15x3x10
DB Curls – 20x3x10
Super Set
Preacher Curl Machine – 80x3x10
Tricep Ext. Machin – 65x3x10
Ab Crunch Machine – 60x3x15
Elliptical Trainer – 10 min.
Lateral Raise Machine – 60x5x10
I typically don’t train the Wednesday following a meet, but since I have a meet two weeks out from my last meet I felt like I needed to at least get some blood into the muscles to help recuperation and to try to prevent any strength loss.