1/30/25

I was tired when I woke up and generally fatigued... it has been a really tough week... but once I got rolling today was overall a solid workout ... cut a little bit of the volume out, but got a really solid upper body pump. 

A.

Strict Press 

5 sets: 7 Reps – @ 80% of 1RM (155#)
*Rest 2:00-2:30 b/t sets

-Complete ... this was tough... last couple sets took a big effort... but overall I felt good and this was probably the most reps at 155# I've ever done? 

B.

DB Shoulder Press 

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

-2x35# DB ... went light on these as I was tossed from part A. 

D.

Seated DB Side Raises 

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

-2x15# 

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.

Deficit Push-ups 

Supinated Grip Strict Pull-ups

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

-Complete, BW 

G.

Dips 

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

-Complete, BW 

H.
Cali Press 

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

-95# for 15,15,10 ... tough finisher.