10/10. Absolutely killed overheads. Easy 12 reps with 230. Mixing things up a bit by introducing rest-paused work for assistance. I haven’t really pushed to failure in years on assistance, so this was definitely…different. Targeting 15 rest-paused reps for compound assistance movements, and 25+ for iso assistance. 15 deep breaths between rest-paused sets.
Strict Military Press (training max: 270):
45×20
75×10
95×8
115×8
135×6
180×5
205×5
230×12 (PR)
Seated Strict Military Press (legs forward, no back support):
165×12-3-2
Strict L-Laterals:
60×10-5-3
Rear Delt Flye Machine:
120×16-8-5
BB Curls:
85×17-5-3
Preacher Curls:
75×11-7-5
Plate Hammer Curls:
45×30
OH Cable Curls:
20×23
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Abs:
×25×6
Duration: 50 minutes