5/21 – Press – 3’s

9/10. Good overheads, Deloading most assistance work this week again.

Strict Military Press (training max: 260):
45×12
45×12
45×12
80×10
100×10
120×8
140×5
160×3
180×3
210×3
235×5

Seated Strict Military Press (no back support, legs relaxed out front):
150×8
150×8
150×8
150×8
150×8

Strict L-Laterals:
15×12
15×12
15×12

Strict Laterals (elbows locked):
15×12
15×12
15×12

Rear Delt DB Flye:
20×12
20×12
20×12

OH Rope Extensions:
30×12
30×12
30×12

Rope Pushdown:
30×12
30×12
30×12

Seated Tricep Extension Machine:
50×12
50×12
50×12

Wide-grip Pushdown:
50×12
50×12
50×12

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 30 minutes