1/30 – Press – 3’s

Weak presses today. Tweaked my low back sleeping last night and it made overheads pretty difficult without having  a good stable core.  Hit the target weights/reps but I had to use a little leg movement at the bottom of the reps.

Strict Military Press (close-grip, elbows tucked):
45×12
45×12
45×12
80×12
100×12
120×10
140×8
160×5
180×5
200×3
220×3
240×3
225×2
165×10
165×10

Seated Bicep Curl Machine:
75×8
75×8
75×8

Seated Hammer Curl Machine:
75×8
75×8
75×8

OH Cable Curls:
23×12
23×12
23×12

Rope Pushdown:
50×12
50×12
50×12

Single-arm Underhand Pushdown (superset with pushdowns):
23×12
23×12
23×12

BTB Pushdown:
100×12
120×12
140×12
160×12
160×12

Seated Shoulder Press Machine (neutral-grip):
150×8
200×8
150×8

Rear Delt Flye Machine:
80×8
80×8
80×8
80×8
80×8
80×8

Duration: 50 minutes