12/26 Press session, rep and volume focus.

OH Press Fat Grip 4x6@185. These went well. I will be doing these more often than regular barbell press since I recently hit my goal of a body weight strict press! I followed these will another strict press 3x8@135 with the fat grips.

Behind the head press
1x8, 1x10, 1x12 all at 95 lbs. Had quite the should pump after all the presses, it was almost painful...actually it was haha.

DB shrugs 3x10-12@100
DB front raises 3x10@35 slow tempo
DB lateral raises 3x15@25 slow tempo

Kneeling OH med ball throws
3x10@12

couple sets of triceps exercises.

Solid pressing day, as I said will be doing more work with the fat grips in the future.


12/27 Squats!!!! Speed day, explosive day, power day...whatever you want to call it

Seated box jumps 5x5...these are done sitting on a box that puts me below parallel to remove any momentum when jumping.

Box jumps 3x5...Gonna show those basketball guys in the gym what a man looks like when he dunks!

Speed Squats
6x3@225 with 15 seconds rest between sets.
3x3@250 with 30 seconds rest between sets.

Paused squats (3 seconds at the bottom) 3x3@275

Front squats
3x6@225...I miss my wrist flexibility haha. I used to have no trouble getting into position with the front squat, this will take some work to get back to that.

Snatch Grip Deads off of blocks
3x15@260....these raped me and absolutely fried my erectors.

KB Swings 3x10@50