Warmups
Bracing protocol
Light band work such as dislocates, band pull apart's, and some light tricep push downs.
Bar - 10 reps x 2
135 - 10
225 - 8
315 - 4
405 - 2
Working Sets
425 x 4 sets of doubles
Fifth Set
425 x 13
Accessory Work
1" board presses, using my competition grip for two sets of 5 reps. I did these with 425 lbs.
Side raises two progressive sets of 10 with 40lbs. Focusing on slowing down the negative portion of the lift.
Rear delt raises for two consecutive sets of 12. For these, I used 25lbs.
Mood: FY
Energy: FM
Feeling's: Everyday, every rep I can feel 600 lbs getting closer to a reality