12/30 – Press – ME/Deload

9/10. Decided to push overheads hard to end the year. Push presses are still feeling disconnected and off, but managed a new strict single press PR, which I cannot complain about.

Strict Military Press / Push Press:
45×20
45×20
75×12
105×10
135×8
165×5
195×3
235×1 (push press)
265×1 (push press)
295×1 (push press)
315×2 (push press)
300×2 (PR, first rep strict, second rep push press)
235×13 (PR)

Strict Laterals:
20×15-15-15

Rear Laterals:
20×15-15-15

Single arm DB Curls (holding opposite arm in concentric position):
10×15-15-15-15-15

Plate Hammer Curls:
25×100

DB Hammer Curls:
20×15-25×15-15

Seated Bicep Curl Machine (dropset):
75-62-50-37-25×15

OH Cable Curls:
13×50

DB Forearm Curls:
15×15
15×15
15×15

Reverse DB Forearm Curls:
15×15
15×15
15×15

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

Duration: 60 minutes