Update

I was sick most of last week. Finally started feeling better on Saturday and did DE upper.

A. Flat bench DB press 4x15/50
Amp'd upper warmup
1a. DE bench with choked mini bands (close and medium grips) 175x3x3, 195x3x3, 205x3x3
1b. Face pulls 3x20

2a. Reverse band JM press (light bands) 3x20/135, 185, 205
2b. Lat pull downs (w/external rotator bar) work up to 2x8/195, 215

3. Pin press (from nose) (all close grip) 135x3, 155x3, 165x1, 115x5
4. band push downs w/monster mini band 4x25

That did me in for a few more days...Wednesday I gave it another shot.

A. Flat bench DB press 4x15/60
1a. High Incline press medium grip work up to 210x1 then 160x5x2 sets
1b. Face pulls 3x10/80, 90, 100

2a. BB extension w/4 chains/side work up to 125x5, rest a few minutes then repeat
2b. Db rows work up to 130x12, rest then repeat

3. YTWL 1x12 no weight

Friday - DE Lower
Trained with Keith and Adam today. Good times.
A. Flat bench DB press 4x15/60
Amp'd lower

1. Box squat: 8x2 @ 265 w/safety squat bar and choked light bands. Then Keith and I raised the box height and worked up in singles. He hit 315, 355, missing 375 and I took 315, 355, 385, 405.

2. DE deadlifts: I pulled sumo and Keith and Adam pulled conventional. 315x1, 325x1x8

3. GHR: 3x12
4. Reverse hyper w/short strap 3x12
5. Hanging leg raises 3x5

I am very happy with my work today. The speed work was truly that and the most powerful and explosive I have felt in awhile. And except for the singles, it was easy.

Stay strong,
Ed T.