12/16 – Press – 5/3/1

7/10. Pressing was OK. No pain or discomfort at all. Energy level really low from bronchitis antibiotics. Still got what I needed to do done. Was hoping for heavier push presses but just wasn’t in the cards today.

Strict Military Press (training max: 305):
45×20
45×20
75×12
105×10
135×8
165×5
230×5
260×3
290×2

Push Press:
310×1
290×2
290×3

Strict Laterals (dropset):
55-50-45-40-35-30-25×10-20×20

Rear Delt Flye Machine (dropset, slow negatives):
100-90-80-70-60-50-40-30-20-10×6

Plate Hammer Curls (slow negatives):
45×25-12-12

OH Cable Curls (dropset, slow negatives):
30-27-23-20-17-13-10×10

DB Forearm Curls (no concentric, slow negatives):
20×10
20×10
20×10

Reverse DB Forearm Curls:
5×50
5×30
5×15

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

Duration: 50 minutes