Day 44 (Tuesday) - Test Vertical Jump - 29"
ISO push-ups 3x30s
Football Bar Bench - 3 stops on eccentric (just shy of lockout, midway, 1" off chest), work up to 1RM. Hit a solid 225, barely got stuck at 240.
Wide Grip bench 5x20-25 @ 135
AMRAP, 12 minutes
Incline DB press (45s)
Push-Ups
DB Flys (20s). 12 reps all
Day 45 (Wednesday)
Weighted Vest: Neutral Grip Pull-ups, GH Raise, and 10s ISO split squats. 4 rounds for warm-up. Veritcal Jump w vest, got 23 or 23.5". Took off vest, hit 29" again.
Strict Curls 3x5 (85lbs), 2x3 (90), 3x1 (95,100,105) SS w bodyweight skull crushers, 10 reps
Preacher curls 15 reps SS w DB rollbacks 8 reps (35s)
Incline tricep press elbows out 15 reps ss w Incline DB curls into lying hammer curls.
BENCH: 1 arm barbell bench - 10s Iso at bottom, then 5 reps. 4 sets each arm (55lbs)
Zercher Squat 2RM, no belt - 255lbs.