9/21 – Chest/Shoulders/Triceps

A good end to a good week of lifting. Very exhausting, physically and mentally, but this pressing session could not have been more of a polar-opposite compared to last week’s pressing. Floor presses went real well. Felt strong and confident under the bar. Military presses were painful still so I stayed light. Plate raises are a new movement, and felt real good on the shoulders. Everything was solid overall. Looking forward to active recovery next week.

Floor Press:
135x12x1
155x12x1
185x12x1
225x3x1
255x3x1
280x3x1
305x3x1
320x2x1
330x1x1
330x2x1
345x1x1
350x1x1 (PR)
315x2x1
315x3x1
315x3x1

Military Press:
155x6x1
155×15-5-5×1

Plate Raises:
100x6x1
100×10-5-3×1 (PR)

DB L-Laterals:
55x6x1
75×8-4-2×1

DB Rear Laterals:
60x6x1
85×8-4-3×1 (PR)

Single-arm Pushdowns:
30x6x1
50×12-5-4×1

Single-arm Extensions:
40x6x1
40×15-6-4×1

Smith Reverse CG Bench:
195x10x1
265×8-3-3×1

+ stretching + elliptical (11 min)

Duration: 90 minutes

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