6/20/24

Today was a super solid upper body workout, got a great pump out of this.

A.

Behind the Neck Strict Press (85#+)

4 sets: 10 reps - RPE 7-8
*Rest 2:00-2:30 b/t sets

-95#

B.

Strict HSPU 

4 sets: 10 reps - RPE 7-8
*Rest 1:00-1:30 b/t sets

-10,8,8,6.. rough. 

C.

Seated Arnold Press 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35#

D.

Barbell Front Raise 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-35#

E.

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.

Banded Push-ups

Chin Ups 

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-1 red band, BW chin-ups

G.

Bench Dips

Hammer Curls 

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW Dips, 2x35# curls

H.

Barbells 21s (used 45# last week) 

5 sets: 21s reps - RPE 7
*Rest 1:00-1:30 b/t sets

-55#

I.

Cali Press (used 105# last week) 

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-105# again... still very tough.