Lifting with BRO

Thick Bar Bench Press

Warm up 1X10-75, 1X10-95, 1X10-125, 1X5-165, 1X5-185, 1X5225.

Wide Grip 4X3-225 + chains.

Comp Grip 4X3-225 + chains.

Narrow Grip 4X3-225 + chains.

Dumbell BP 10X3-110 each.

Low Row (paralell grip) - 5X5-225.

Partial Dips 10X5- body weight (332) + 25 lbs.

YTWL’s 2X10-8 lbs each way.

Internal/External Rotators 2X20-30 lbs each arm, each way.

Bench Press Warmup 1X10-45, 1X10-95, 1X5-135, 1X5-185, 1X5-225, 1X5-275, 1X5-315.

4 Board Press 1X5-365, 1X3-405, 1X1-455 added RageX shirt and wrist wraps, 1X1-505, 1X1-525, 1X1-545 P.R.

Narrow Grip 2 Board Press  I started w/ the intent to do 5-8 sets w/ 295 + chain, but quickly realized my shoulders were not up for further pounding. So, 3X8-275.

I’ll finish w/ back on Friday after work.

Pulls were Damn hard today!

Squat Warm up 1X5-135, 1X5-185, 1X5-225, 1X5-275.

Box Squat W/Chains Box just below parallel. 10X2-275 + chains.

Deadlift 1X5-135, 1X5-225, 1X3-315, 1X1-405, 1X1-455, 1X1-505, 2Xxx-555, Tried twice, couldn’t get it to go. Finished in 45 mins. Then went to my son’s football game.

YTWL’s 2X10-5 lbs. each

Bench Press Warm Up 2X10 - bar, 2X10 - 95, 1X5- 135, 1X5- 185.

Wide Grip index finger on rings. 4X3- 235

Comp grip rings between middle and ring fingers. 4X3- 235

 Narrow Grip Index finger at start of knurling. 4X3- 235

All sets very explosive.

Dumbell Bench Press 3X10- 100 lbs. each hand.

Decline Dumbell Tricep Extensions 10X5-60 each hand.

Seated Low Row 6X5-225

Tricep Pushdowns Wide V Bar 3X10-75

Mini band pull aparts 10X10.

YTWL’s 1X10@

Inernal/External Rotation 3X10 each w/ 30 lbs.

Bench Press 2 X 5 -45, 2 X5- 95, 1 X5- 135, 1 X5- 185, 1X5- 225, 1X5-275, 1X5-315.

4 Board Press 1X5-365, 1X3-405, Added Rage-X shirt, 1X1-450, 1X1-505, 1X1-525, 1X1-535 P.R.

Narrow Grip 2 Board Press 4X3- 295 + chains. 4X3- 295.

Ring Push-ups Feet elevated on 12 inch box. 5X5.

I did mini band pull aparts in between the BP warm up sets, and hi/low band traction before putting on the shirt.

Box Squat: Bar X 5, 135 X 5, 185 X 5, 225 X 5, 275X5, 315 X3, 365 X 3, 405 X1, 455 X 1, 495 X 1, 515 X1, 545 X 1.

Romanian Deadlifts 3 X 10 at 185.

Rack Deadlifts (lowest setting) 10 X 1 at 405.