6/25 – Push Press 3’s

Decent push workout, but strength was pretty down today. Barely got the target triple on push presses. Did some strict presses to mix things up – those felt pretty good. Pulldowns felt strong, and dips were tough: went extra deep in my ROM on them and my shoulders didn’t complain. Good intense workout overall.

Push Press:
135x12x1
155x3x1
175x3x1
210x3x1
240x3x1
265x3x1

Strict Military Press:
135x12x1
155x3x1
175x3x1
195x3x1
215x3x1

Dips (extra deep rom):
bw x12x1
+50x5x1
+75x5x1
+100x5x1
+75x5x1
+50x5x1
bwx15x1

Wide-grip Pulldowns:
200x6x1
225x6x1
250x6x1
260x6x1
277x7x1 (PR)
250x7x1
200x12x1

Cable Flyes:
20x12x1
30x12x1
40x12x1
50x12x1

Upwards Cable Flyes:
20x12x1
40x12x1
50x12x1
20x12x1

+ stretching + elliptical (13 min)

Duration: 85 minutes