1/16/25

Today was a suprisingly good workout... had a bit of a stressful day yesterday and I woke up tired and not feeling great... happy to get this in and feel good throughout the workout. This is probably the easiest 155# has ever felt for 5x5 

A.

Strict Press 

5x5 @ 75-80% (145-155#)

-155# across ... comfortable reps 

B.

Strict HSPU

4 sets: 5-15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-10 reps across, BW

C.

Seated Arnold Press 

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

-2x35# 

D.

Lateral Raises 

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

-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.

Banded Push-Ups

Strict Supinated Grip Pull-ups 

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

-1 red band, BW pull-ups

G.

DB Skull Crushers

DB Curls 

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

-2x25# 

E.

3 Sets:
KB Side Bends x 15 reps/side 

Ring See-Saws x 10 reps 

Minimal Rest  

-70# KB, BW on rings