11/4 – Press – 5’s

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