I am now down to 1 assistant.  I've been much busier than I care to be so obviously, I haven't done a good job of keeping this updated.  I apologize for those who follow me regularly.

Here's what happened:

Monday

  • SSB Box Squat: 210/230/250x5
  • Face Pulls: 5x20
  • BBB: 10x5@210
  • Push-ups: 5x10

Tuesday

  • FBB: 115/125/135x5
  • FSL: 5x5@105
  • Pull-ups: 50 (done throughout workout)

Thursday

  • Trap Bar: 230/255/280x5
  • BBB: 10x5@230
  • Push-ups (on floor): 33 total before shoulder started feeling weird

Friday

  • FBB: 115/125/135x5
  • FSL: 5x5@115
  • KB Row: 10x10 (done throughout workout)
  • Pushdowns: 50
  • Face Pulls: 50

This was a good week of training.  The 4 day plan worked well and I was able to get all of my work in.

I was pleasantly surprise that I was able to do real Push-ups again.  Although I didn't do many, there's definitely a difference.  I've done some more in last week's workouts so this is promising.