2-3 to 2-15

Sunday - DE up
Roll+shoulder rehab+GHR x10 reps

1. DE bench press; use 4 grips (fat grips) 8x3 w/2 chains/side, to a 2-board. 60s rest b/t sets.

2. 3-board press; medium grip (fat grips) worked up to 315x3, 335x3

3. Hammer Strength hi-row w/doubled bands; 2 warm up sets then 4x8

4. Low cable row w/V-handle 3x12 reps.

5. Reverse band rows 3x12 and Supine SA DB protractions 2x20 and Y-raises 2x15

Monday - ME low
Roll+low GHR+pull down abs

1. Rack pull (pin 1 w/fat bar) work up to 525x1 (PR)

2. Decline sit ups; 3x20/25, 35x18, 20 w/no weight.

3.Reverese hypers w/short strap; 4x8/150, 300 (3)

4. Prone leg curls w/ 10 lb ankle weights 2x100, 75 reps and Standing chest rows 2x30 and Supine Indian club swings 2x30-40.

Wednesday - ME up
Warm-up

1. Floor press w/fat bar w/chains; work up to 230 and start adding chains. Got to 4 per side and running out of chains started adding bar weight and went 250x1 and 270x1 + 4/chains/side.

Massage therapy shoulder and hips/hams.

Friday - DE low
Shoulder rehab+GHR+ab pull downs+foam roll

1. Box squat w/cambered squat bar and briefs; worked up to 10x2 @ 50%. Box 1 inch high w/ 6-inch foam block. rest 60s between sets.

2. Incline GHR; 2 sets to failure holding a weight behind my head
3. Rev. hyper 2 warm up sets then 2x25
4.Hanging leg raises 4x20 and DB triceps extensions w/fat grips 8x10 and Prone rear delt raises 4x30 and Shoulder rehab stuff (different from warm-up).

Sunday - DE up (2-10)
1. Speed bench 4 grips (w/fatgrips) to 2-board w/2 chains/side 8x3 @ 55%.

2. 3-board press medium grip w/fat grips; work up to 320x3, 340x3

3. HS Hi-row w/doubled mini bands; 2 warm up sets then 4x8

4. Low cable row w/pronated grip; 3x12

5. Scap pull downs 3x12

Monday - ME low
Physical therapy in AM
GHRs and ab pull downs
1. Rack pull (pin 1 w/regular bar) did triples up to 285 then singles up to 540 (PR).

2. Decline ab bench 3x20

3. Reverse hyper 4x8/160, 210, 200, 335

4. Triceps extensions w/fat grips 8x10 w/30s rest b/t sets.

Wednesday - ME up
Shoulder rehab
1. Floor press w/fat bar; this time worked up to 275x1 w/just bar and started adding chains. Worked up to a single w/3 chains/side plus helper chains wrapped around bar (Shawn and I were "fighting" over chains lol).

Thursday - Accessory work upper
1. Triceps extensions w/EZ bar and fat grips; 8x10 w/30s rest b/t sets. Started w/quarters and did 2 sets. Switched to 35's for 3 sets and finished w/45's for 3 sets.

2. DB protraction 2x15/side and Supine Indian club swings 2x30 and T's and I's (thumb down/forward) 3x20 each w/teeny tiny dumbbells (stolen from leprachauns).

Friday - DE lower
1. Box squat (same as last week) 10x2 @ 50%

Stay strong,
Ed T.