10/19 – Chest/Shoulders/Triceps

Solid pressing session. Peak strength wasn’t there today, but I was able to crank out some good volume in singles. Forearm is improving, but still very achy and prevents me from going real intense with shoulder and tricep work, still. Next week is active recovery, which should help the forearm heal up quickly.

Floor Press:
135x20x1
155x12x1
185x10x1
225x3x1
255x3x1
285x3x1
315x1x1
325x1x1
335x1x1
325x1x1
325x1x1
325x1x1
325x1x1
325x1x1
325x1x1
325x1x1

Plate Raises (all shoulder work superset with each other):
45x10x1
45x10x1
45x10x1
45x10x1
45x10x1

Straight arm Side Laterals:
30x10x1
35x10x1
35x10x1
35x10x1
35x10x1

Rear Laterals:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

Smith Reverse CG Bench:
195x10x1
195x10x1
195x10x1
195x10x1

Single-arm Pushdowns:
30x10x1
40x10x1
50x10x1

V-bar and Rope Pushdowns (alternating):
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1

+ stretching

Duration: 80 minutes