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Upper body on day 1, lower body on day 2

Or you can do full body both days

Monday 6/12/23 Bench, Chest/Triceps(WK 5)

Rotator Cuffs

Reverse-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
155x3
185x1

Friday 6/9/23 Speed Bench/Shoulders(WK 4)

Speed Bench
45x12, 2 sets
95x8, 2 sets
115x3x3
125x3x3
135x3x3
3 different grips

Monday 6/5/23 Bench(WK 4)

Reverse-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
115x5, 2 sets
135x3
155x1
190x3, 4 sets

Wednesday 5/31/23 Back(WK 3)

Seated Trap-Bar Deadlifts
125x5
145x5
165x3
180x3, 4 sets

SSB-High Shrugs
65x20

Tuesday 5/30/23 Bench(WK 3)

Reverse-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
115x5, 2 sets
135x3
155x1
175x3, 4 sets

Wednesday 5/17/23 Accessory(WK 1)

Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12

Monday 5/15/23 Bench(WK 1)

Rotator Cuffs

Bench Press(w/reverse grip)
45x12, 2 sets
95x8, 2 sets
115x5, 2 sets
135x3
150x5, 5 sets

365Strong Raw/Geared Nationals results

Made all 3 attempts and missed my 4th attempt. Got 407.8lbs on my 3rd and got the world record for the 242 paralifter multi ply division. Video is on my...

Tuesday 5/2/23 Bench(meet week)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2 Slingshot

Friday 4/27/23 Speed Bench(WK 11)

Axel Bar Speed Bench Press vs Dbl Mini’s
70x12, 2 sets
70x5 added mini bands here
80x3x3
90x3x3
100x3x3
Used 3 different grips(comp, por, thumb from...

Thursday 4/27/23 Accessory(WK 11)

Straight-Arm Pulldowns
50x12
60x12
70x3x12
Face Pulls
70x3x12

Machine Scapular Shrugs

Tuesday 4/25/23 Bench(WK 11)

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2, Slingshot
245x2
275x2 Widowmaker

Friday 4/21/23 Speed Bench(WK 10)

Swiss-Bar Speed Bench Press vs Dbl Mini bands & 25lbs of chains on each side
45x12, 3 sets
45x5, 2 sets(added bands)
45x5, 2 sets(added chains)
65x3, 9 sets ...

Thursday 4/20/23 Accessory(WK 10)

Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12

Monday 4/17/23 Bench(WK 10)

Rotator Cuffs

Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2 Slingshot here

Friday 4/14/23 Bench(WK 9)

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2, slingshot
245x2
275x2, Widowmaker

Wednesday 4/12/23 Accessory(WK 9)

Straight-Arm Pulldowns
70x12
80x12
90x12
Face Pulls
70x12
80x12
90x12

Monday 4/10/23 Bench(WK 9)

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2 Slingshot
245x2
275x2 Widowmaker

I decided to take Friday off from the gym, so I could get some extra recovery. Monday burnt me out pretty bad with the 2 dumps I had at 405. The first set the weight fell out of my hands, and the...