Week 9
Bench
bar x reps
95 x reps
135 x 5
185 x 5
225 x 5
255 x 5
275 x 4 *missed 5th rep few inches off chest
Lateral One Arm BB Rows
25 x 10
50 3 x 10
Blue Band One Arm Rows
2x15
Rack Deadlift
bar x reps
135 x 5
225 x 5
315 x 1
365 x 1
405 x 1
465 x 1
495 x 1
525 x 1
Week 10
Upper Body
Standing OH Press
Bar x reps
65 x 8
85 x 8
105 x 8
105 x 10
Bench Press
bar x 3
95 x 3
135 x 3
185 x 3
225 x 3
Rear Delt Flies
10lbs. Plate
1 x 10
3 x 15
Rotator Prehab
External Rotation
Surgical Tubing
5 x 5, each rep held for 5 secs.
Week 11
Bench Press
Bar x reps
95 x 5
135 2x5
185 x 5
225 2x5
CG Press
135 3x10
Squat
Bar x reps
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 2
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