Military Press

1. Military Press
warmup: 45×10 (2 sets), 95×10, 135×5, 185×3
205×5
235×3
265×1 (+2 half fails)

2. DB Military
75×10, 70×6, 65×5, 50×6

3. Seated Chest-Supported Row
270×6, 360×6 (2 sets)

4a. Face Pulls
Avg Band x10 (3 sets)

4b. Band Pushdowns
Avg Band x25 (3 sets)

5. Cardio
Elliptical 12min Tabata protocol

Filed under: 5/3/1, Military Press, Training Log

Deadlift

1. Deadlift
warmup: 45×10, 135×5, 185×5, 225×3, 275×1, 315×2
375×5
425×3
475×4

2. RDL’s 225×6 (3 sets)

3. Barbell Shrugs 135×10, 225×10, 315×4

4. Standing Abs – Avg. Band x 10 (3 sets)

Filed under: 5/3/1, Deadlift, Training Log

Bench Press

1. Bench Press
Warmup: 45×10 (2 sets), 95×10, 135×5, 185×5, 225×5
275×5
315×3
355×4

2. Close-grip Bench
315 w/chains x 5, 3 sets

3. Bent-over Barbell Rows
135×8, 3 sets (light)

4a. Core Blaster w/handles
45×8 each, side to sides, 2 sets

4b. Lateral Shoulder Cable Raises
20×6 each, 2 sets

5a. Triceps Band Pushdowns
Light band x 50, 2 sets

5b. Front Plate Raises
45×8, 2 sets

6. Elliptical
Tabata-style, 12 min.

Filed under: 5/3/1, Bench Press, Training Log, 5/3/1, bench press

Military Press

1. Standing Military Press
45×8 (2 sets), 65×8, 95×5, 115×3, 135×3, 185×1, 225×1

2. DB Bench Press
50×10 each (5 sets)

3. Lat Pull Downs
160×10 (4 sets)

4. Lying DB Triceps Extensions
35×8 each (3 sets)

Filed under: 5/3/1, Military Press

Off Day

Treadmill
- 20m walk (2.7, slight incline)

Shoulder Pre-Hab
- Swings (side, front), DB Cleans

Grip work

Filed under: Off Day, Training Log

Bench Press (back to the gym)

1. Bench Press
45×12 (2 sets), 95×10, 135×8, 185×8, 225×5, 275×3, 315×3, 315×2

2. Lying DB Triceps Extensions
50×8 each (2 sets), 45×6 each

3. Bent Over Barbell Rows
135×8, 185×8 (2 sets)

4a. Face-Pulls
Medium Band x12 3 (3 sets)

4b. Tri Push Downs
Medium Band x15 (3 sets)

Filed under: Bench Press

Bench Press 3×5

1. Bench Press
warmup: 45×15 (2 sets, w/fat gripz), 95×10, 135×10, 185×5
work: 245×5, 275×5, 315×3 (f)

2. Seated DB Shoulder Press
30×10 each (5 sets, 30s rest)

3. DB Rows w/fat gripz
60×10 each (4 sets, 30s rest)

4. Close Grip 3-Board Press
275×7, 225×10, 225×10

5. Neck Harness
10×20 (2 sets, 30s rest)

Filed under: 5/3/1, Bench Press

Military Press

1. Military Press
45×8 (2 sets), 65×8, 95×5, 135×3, 185×1, 225×1

2. DB Bench Press
50×10 each (5 sets)

3. Lat Pull Down
160×10 (4 sets)

4. Lying Triceps Extension
35×8 (3 sets)

Filed under: 5/3/1, Military Press

ME – Lower Body – Sumo DL

1. Sumo Dead Lift
wu: RDL 45×20, 135×1, 135×3, 225×3
315×1, 405×1, 495×1, 555×1 (PR), 445×1, 445×1

2. Wide-Grip Lat Pull Down
130×8 (2 sets, 30s rest)

3. Band Pull-Through’s
Heavy Band x6 (3 sets, 30s rest)

4. Lying Leg Lift w/DB
15×8 (3 sets, 30s rest)

5. Reverse Hypers
NWx10 (3 sets, 30s rest)

6. Band Leg Curls
Light Band x6 each (2 sets, no rest)

Filed under: Deadlift, Phase 2.2, PR, Strong(er), Training Log

DE – Upper Body

1. Speed Bench
95×20, 20, 10; 275×3 (3 sets, 30s rest, reg grip); 225×3 (5 sets, 30s rest, 3 grips)

3.  Triceps Push Down
80×10 (2 sets)

3. Rolling Thunder
grip work, different holds, different weights

4. DB Rows
80×8 each (3 sets, 30s rest)

5. Rope Triceps Push Down
80×10 (3 sets)

6. EZ Curls (why not)
115×20; 95×20

Filed under: Bench Press, Phase 2.2, Strong(er), Training Log