11/01/24

Today was an okay workout... definitely got a massive shoulder/tricep pump, but I was bummed out about missing my last strict press single ... overall still thankful to get this in without pain and enjoy myself in the gym. 

A.

Strict Press 

Heavy Single

-165#, 185#, 200# (fail) ... first two singles went up really easily, couldn't get 200# over my head though ... haven't been strict pressing much this training cycle and it showed here. 

B.

Bradford Press 

4 Sets of 10 

Rest :60 

-75#

C.

DB Strict Press

6 Sets of 12 

Rest :90 

-2x35# 

D.

Plate Snow Angel Raise

4 sets of 10 

Rest :60

-2x10#

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.

DB Overhead Tricep Extensions 

6 sets of 12 

Rest :60

-75#

G.

4 Super-Sets:

DB Kick-Backs

4 sets of 10 

Inverted Skull Crushers 

4 sets of 10 

Rest :60

-2x15#, BW SC ... massive pump finisher