10/10. Strict presses were all easy. Pushed things a bit with some heavier push presses, which were all smooth and pain-free. Really wanted to push beyond 315 but I didn’t want to get too carried away…
Strict Military Press (training max: 300):
45×30
75×12
105×10
135×5
165×5
195×5
225×5
255×5
Push Press:
285×1
315×1
285×5
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
Single arm DB Curls (holding opposite arm in concentric position):
20×10-10-10-10
Single arm DB Hammer Curls (holding opposite arm in concentric position):
20×10-10-10
DB Curls * DB Hammer Curls:
20×10*10
Cable Curls (dropset):
60-50-40-30-20-10×10
OH Cable Curls:
20-17-13×20
DB Forearm Curls (no concentric, slow negatives):
45×10
35×10
25×10
Reverse DB Forearm Curls:
15×10
15×10
15×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes