10/21 – Press – 5/3/1

10/10. Good presses. No shoulder or elbow issues.

Strict Military Press (training max: 295):
45×20
45×20
75×12
105×10
135×8
165×5
220×5
250×3
280×5

Strict Laterals (dropset):
55×10-50×10-45×10-40×10-35×10-30×10-25×10-20×10

Rear Delt Flye Machine (dropset):
150×6-130×6-110×6-90×6-70×6-50×6-30×15

Plate Hammer Curls (slow negatives):
45 ×20-12-12

OH Cable Curls (dropset):
30×10-27×10-23×10-20×10-17×10-13×10-10×10

DB Forearm Curls (no concentric, slow negatives):
40×10
40×10
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: 45 minutes