10/7 – Press – 5’s

9/10. First heavy session in a month so I started out with my training max dialed back a bit (down to 295 from 310). All presses were easy. Added db forearm curls (negatives with assisted concentrics) to help prevent future tendonitis/elbow issues.

Strict Military Press (training max: 295):
45×30
75×12
105×10
135×5
155×5
190×5
220×5
250×7

Standing Alternating DB Press (superset with laterals):
40×10
40×10
40×10

Strict Laterals:
30×10
30×10
30×10

DB Rear Laterals:
30×12-12-12

Seated Bicep Curl Machine (dropset)
125-100-75-50×15

DB Hammer Curls (holding dbs together, dropset):
30s ×20-25s ×20-15s ×30

Cable Curls (dropset):
60-50-40-30-20-10×10

OH Cable Curls:
20×20-20-20

DB Forearm Curls (no concentric, slow negatives):
15×10
15×10
15×10

Reverse DB Forearm Curls (no concentric, slow negatives):
15×10
15×10
15×10

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 40 minutes