ME Press

OHP:
45 x 5, 135 x 5, 185 x 3, 225 x 2, 245 x 2, 265 x 1, 280 x 3, 300 x 2 (failed), 270 x 4, 250 x 3

Hammer Curl and Press:
3 sets 55 x 6

Close Grip Bench w/ mini bands:
135 x 10, 175 x 10, 155 x 10, 135 x 10

Explosive One Arm OHP:
80 x 5 (each arm), 85 x 3 (right arm), 85 x 1 (left arm)

Bent Press:
60 x 8, 60 x 5, 70 x 5

EZ Curl Tricep Extensions:
3 sets 90 x 10

Overhead Cable Extensions:
140 x 5, 120 x 10, 120 x 8

Kneeling Pulldown Abs:
170 x 10, 190 x 10, 210 x 10, 230 x 10

Shoulder Raises:
2 sets 20 x 10 (front and side)

Rotator Cuff Rotation and Press:
2 sets 10 x 3

Spiders:
45 x 40, 2 sets 135 x 20

Plate Pinched Wrist Curls:
3 sets 10 x 10 (flexsion and extension)

Push up and Row:
3 sets 30 x 6

Dumbbell Wrist Curls:
2 sets 25 x 10


This was an excellent workout. I set two PRs for reps (280 x 3, 270 x 4) on OHP and nearly had 300 for 2. I felt very explosive and things felt easy. I tried explosive one-arm OHP but I quickly lost steam and moved to bent press instead. I felt a lot of Lat activation on the bent press. I need to remember to do these more. My chest kind of hurt on band bench, but I did 4 sets anyway. Everything else was pretty standard, but I was elated to hit reps solidly on OHP.