Alright, it aint all rehab, lets push some weight.

warmup: 100 reps of a medley of reverse hyperextensions, hyperextensions, bodyweight glute bridges
slow neg side raises, Cuban presses, one arm shrugs

Log Press (push press)

80 x 2 * clean once*
110 x 2 *clean once*
160 x 1

*wrist wraps on, load up the 13 inch diameter log*

180 X FAIL

*slap myself, get psyched up*

180 x 2 *clean each rep*
185 x 1
190 x 1

notes: once I got serious, I was happy with how it went. Purposely not using elbow sleeves on log press… I get the impression judges wont allow Inzer sleeves at comps, only neoprene.

Closegrip Incline Bench

95 x 3
135 x 3
*wraps, sleeves*
185 x 2
205 x 2
225 x 2 garbage reps

notes: my ass lifted off the bench for both reps at 225, so whatevs

Spoto Press (long pauses)

135 x 3
185 x 2
*wraps, sleeves*
225 x 4
225 x 4

T-Bar Row

1 plate x 6
3 plates x 5
3p x 6
3p x 6

Superset: DB Front Raises & DB Skullcrushers

30s x 10 / 30s x 10
30s x 10 / 30s x 10

Advertisements