Thursday Chest pump
Warm up on press machine 5 sets of 30 DB press 150's x12 Seated hammer press heavy sets of 12 Pec deck 4 sets of 20 Tricep press down single arm 4 sets of 20 Over head ext 4 sets of 8 Cable pressdown 4 sets of 12
Wednesday Squats
I always feel ready to squat again right after a meet. I am in no hurry to bench or pull though. Safety Bar squats 525x2x4 Bandbell E-maxx bar squat 4 sets of 8 Humper 4 sets of 12 Reverse Hyper 4 sets of 12
Tuesday MetroFlex'n arms
Preacher machine 4 sets of 15 Seated db curl 4 sets of 10 Machine curl 4 sets of 20 Lat pulldown 4 sets of 20 Rope lat pull through 4 sets of 12 Chest supported row 4 sets of 10
Monday shoulder pump
DB 30's 10 reps rear 10 reps side 10 reps front -4 sets Db seated press 4 sets of 12 Seated overhead press with Bandbell E-maxx bar 4 sets of 10 Db side raise 4 sets of 12
Bench Press: 310x4 & 345x1 (Video) / Starting to Pause All Reps
Switching to Pause Benches moving forward.
![DE Upper: Speedy Bench, Close Grip [PR], Back (w/VIDEO)](https://www.elitefts.com/wp/wp-content/uploads/2015/11/275-1-board-vs-mini-bands-300x250.jpg)
DE Upper: Speedy Bench, Close Grip [PR], Back (w/VIDEO)
WPC World's Meet Prep; Wk 4, Day 4 - 9.15.16
Max Upper World's Prep 7 Weeks Out! (w/video)
PR bench post shoulder surgery and slowly creeping back to the 200 lb club.
Upper Training - Bench battle with Exson and video
Upper Training - bench battle with Exson and video
Thursday pre Olympia pump
Leg press against light bands1-2-3 plates x103-2-1 x10-15-20(6 total sets)Close stance box sqDuffalo bar against light bands145x10235x10325x10Trap bar deads1-2-3 plates 3x10Bench95x10135x10185x10225x10275x10225x20Trx strapsRowsRear delt-Y's3x10 eachSled 3 plates200 yds total