11/14/24

Today was overall a decent shoulder/arm pump ... nothing max effort, but lots of good reps and a pump. 

A.

Shoulder Press 

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-135#

B.

Seated DB Shoulder Press 1 and 1/2 Reps

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

-2x35# DB 

C.

Half Kneeling Bottoms-up KB Press 

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

-18# KB 

D.

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 

E.

Parallette Push-ups

Chin-ups

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

-Complete, BW 

F.

Strict Ring Dips 

Dumbbell Curls 

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

-BW Dips, 2x35# curls

G.

Inverted Skull Crushers

Reverse Barbell Curls 

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

-BW ISC, 45# bar