9/01/23

Got a decent shoulder / upper body pump today ... nothing too taxing, but flowed through this and went for a pump. 

A.

Strict Press 

5 sets: 5 Reps - RPE 8
*Rest 2:00-2:30 b/t sets

-145# across 

B.

Deficit Push-ups (hands and feet)

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, BW hands/feet on 45# hi-temp bumpers 

C.

Seated Alternating DB Shoulder Press

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-2x35# DB across

D.

Plate Lateral Raise

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x10# plate across 

E.

Cross-Over Symmetry

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

F.

Barbell Drag Curls 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-45# across

G.

Seated DB Overhead Extensions 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-50# across 

H.

EMOM 5:
20 Rope Push-Downs 

-25# across ... massive burner