12 23 ME Upper

Pin press (3-board height)

  135 X 10

  225 X 5

  315 X 3

  365 X 1

  405 X 1

  455 X 1

  475 X 1

Close grip bench, feet elevated, + doubled mini bands

  135 X 12

  185 X 12

  225 X 8 X 3

Tate press

  45s X 12 

  55s X 10

  65s X 8 X 3

Seated hammer row, one arm at a time

  115 X 12 each arm

  160 X 10 each arm

  180 X 8 X 3 each arm

Front plate raise

  45 X 15 X 3

Face pull

  80 X 15 X 3

Dumbbell hammer curl

  40s X 12 X 4

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8 23 DE Upper

Last bench session before meet!

Speed bench + doubled mini bands
  185 x 3 x 6

Dumbbell bench
  100 x 20 x 2

Band pressdown
  doubled monster mini x 15 x 3

Lat Pulldown
  160 x 15 x 3

Dumbbell shrugs
  120 x 15 x 3

Front Plate Raise
  45 x 15 x 3

Reverse grip curl
  75 x 15 x 3
 

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11 23 ME Lower

SS Bar Good Morning, 3 RM
  155 x 5
  205 x 3
  245 x 3
  295 x 3
  335 x 3
  385 x 3
  435 x 3 (10 lb PR)

Hack Squat
  320 x 8 x 5

Reverse Hyper
  320 x 25 x 4

T-bar row
  135 x 12 x 5

Sled drag 200 feet
  180 x 6 trips

Spread-eagle sit-ups
  bw x 20 x 5

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