past week's workouts

Started Tuesday with my Upper body max effort day:
Worked out with two of my staff members and we really hit it hard my friends!

Rev band bench: worked up to 3 rep max, then tried a single rep max around 405 lbs
BB floor press: worked again up to 3 sets x 5 reps
Parallel bar dip: 2 sets x 2-3 reps just shy of failure
Wide grip lat pulldown: 4 x 8-12 pyramiding the weight each set
Rope J-pulldowns: 3 x 8-12 superset with Band face pulls: 3 x failure
BB rows: 3 sets with the last seeing being 2 drop sets

Wednesday:
Trap bar deadlift: worked up to 3-5 reps max: about 450 lbs. on the bar
Bulgarian split squat: 10-12 reps per leg holding 50 lb. DB's superset with 45 degree hyperextensions: 3 total sets
Rev. step lunges off box: 3 sets x 20 reps superset with KB swings: roughly 20-25 reps

later that day I did some KB complexes: snatch, press, clean and press then switch arms- used a ladder rep scheme here as well increased weight each set

Friday: Upper body rep day
worked out with a good buddy and we blasted it

Bench press: 4 sets x max reps @ 60% 1RM: last set was double drop set
Close grip board press: 3 sets x max reps
Chin Ups superset with seated DB power clean and press: 3 sets x 8-12 reps
Triset of the following:
smith machine shrugs: 15-20 reps (last set = drop set)
DB curls: 8-10 reps per arm
Rope Extension: 20-25 reps
Finisher: DB curls :ran the rack- started at 60 lb. DB's, curled to failure than did 50's, than 40's... down to 20's


Great week of training. I need to add in some more sprints, sled and tire work and maybe another day of KB training and it'll be complete.

Keep a look out for some new things I got going on... some great surprised on the way brudda!

Live Happy.

MW