Due to holiday hours at the gym I had to bump my workout that would normally be tomorrow up to today. I was not sure if I would be able to stay on my bench progression since I just benched Friday, but I felt strong and blasted through the target weight. Squats were fast. Rows were strong and easy, but I did not want to push my forearm too much now that it is finally almost totally pain free.
Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Cable Pushdowns
Lat Pulldowns
Standing DB Press
Bench Press:
135×20x1
155×12x1
185×8x1
225×3x1
275×1x1
310×3x4 (PR)
310×4x1
225×12x1
DE Wide-stance Box Squats:
265+greens x2×7
265+greens x8×1
JM Press:
95×6x1
115×6x1
135×6x1
145×6x1
135×6x1
Behind-the-Back Pushdowns:
blue bands x12×3
Ultra-Wide-grip BB Rows (hands 1” from collars, row to below navel):
225×5x1
275×5x1
300×5x1 (PR)
315×5x1 (PR)
330×5x1 (PR)
Standing Straight-arm Lat Pushdowns:
204×12x1
219×8x1 (PR)
204×10x1
Standing Concentration Curls:
65×10x4
+ stretching + abs (6 sets of 12, standing cable crunches)
Duration: 100 minutes
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