1/21 – Press – 5/3/1

8/10. Pretty good pressing today. Struggled with 315 on push presses, but the rep PR afterwards was nice.

Strict Military Press (training max: 310):
45×20
45×20
75×12
105×10
135×6
165×5
235×5
265×3
295×1

Push Press:
315×1
295×5 (PR)

Strict Military Press off Pins (bar starting at nose-level, each rep from a stop off the pins):
185×3
205×3
225×3 (PR)
205×3

Strict Laterals (dropset):
55-50-40×10-30×15-20×30

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

Plate Hammer Curls (slow negatives):
45×25-15-12

OH Cable Curls (dropset):
30×25-20-20×30

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

Reverse DB Forearm Curls:
5×75
5×30
5×25

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

Duration: 60 minutes