9/10. First time doing heavy overheads in 3 weeks – felt good.
Strict Military Press (training max: 295):
45×30
75×10
95×10
115×8
135×5
155×5
190×5
220×5
250×12 (PR)
Seated Strict Military Press (legs forward, no back support):
135×10-10-10
Strict L-Laterals:
40×20-12-10
DB Rear Laterals:
35×12-12-12
Seated Bicep Curl Machine (dropset)
125-100-75-50×15
DB Hammer Curls (holding dbs together, dropset):
30s ×20-15s-10s ×30
BB Curls (dropset):
105-85-65-45×12
OH Cable Curls (dropset):
27-20-10×20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes