Pressing felt really solid today. My forearms seem to be pain-free again after laying off the heavy curl work for a while. Matched my 1rm PR from last cycle, but I feel like I am using a bit more leg/core drive than I want for the 1rm efforts to be ‘strict enough’, so I am going to drop the weights next cycle and ensure my form is staying as strict as I want. More regular grip overheads after the main work – feeling solid there.
Strict Military Press (close-grip, elbows tucked):
45×10
45×10
45×10
45×10
80×10
100×10
120×5
140×5
160×5
180×3
200×1
220×1
240×1
260×1 (PR)
275×1 (push press)
275×1 (push press)
225×2
225×3
225×3
Strict Military Press (normal grip):
155×10
155×10
155×10
155×10
155×10
Rope Pushdown:
80×8
80×8
80×8
80×8
80×8
Single-arm Underhand Pushdown (superset with rope pushdowns):
20×8
30×8
30×8
30×8
30×12
BTB Pushdown:
160×10
160×10
160×10
160×10
160×10
Rear Delt Flye Machine:
90×8
110×6
130×6
150×6
110×8
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
Duration: 70 minutes