Weds
Sir Charles Lateral Raise 4 sets of 40 seconds
one arm standing rear delt cable raise hold contraction 2 sec, 3 sec negative--4 sets of 6
upper cut cable fly (200 reps) go to failure, walk 20 feet, go again til 200 reps is reached took 9 minutes (give or take)
Band Overhead Tri Ext deep stretch--4 sets of 8
Trx Band Fly--BW 3 sets of 8
Thurs
40 min Walk/Mobility work, I am the most mobile I remember being so I won't lose it
Couple cool videos here, Peter Edgette hitting a huge PR in his 650 Raw Bench Quest---also showing the bench press isometric
Here is an interview with Johnnie Jackson