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awsome bro..

you will be back in no time killing it again!!

good stuff mate

DE SQUAT

DB Press: 60 x (4 x 15)

Banded Squat: 245 x (8 x 2)
- Used hard plastic this time which sank in a lot. Made these a lot harder.

Gluteham Raise: bw x 8, 8, 8

Weighted Hypers: 45 x 12, 12, 12

Hammer Iso Rows: 315 x 10, 10, 10 ss w/

Standing Abs: Stack x 10, 10, 10
- These were really tough

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Extra Workout

Light Sled Dragging: 55 lbs x 15 minutes (30 seconds between sets of 200 ft)

Banded Hip Abductors: Doubled Lights (4 x 30 seconds)

Banded Abs: 3 x 1 minute sets

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I've decided every night on night shift I'll be doing 100 banded pressdowns and some other random stuff since I've got plenty of time lol. I got a pullup bar, the perfect pushup handles, and my bands to do some late night stuff with to increase my GPP.

DE BENCH

Banded Bench: 185 x (3 closegrip, 2 med), 225 x (1 med, 3 regular grip)
- Choked light bands around bottom plus additional DB. Extremely fast all the way through my workup.

Neutral DB Press: 80 x 33, 24
- Wow, I didn't take into account how much my GPP improved with my extra workouts and pressing. I think I could've done a few more on my first set. I used these sets primarily for strength endurance and practice for using my lats/rear delts.

JM Press: 105 x 8, 8, 8
- Really strained on these. Without the pressing beforehand, I can see myself going really heavy with these.

Pulldowns: 200 x 8, 8, 8
- 60 seconds

Side Laterals: 45 x 15, 12


Tonight I'll probably do another 50-100 reps with the banded triceps pressdowns for restoration. I don't see myself doing much more than that because I can feel my upper body's really fatigued at the moment from today's session lol.

Oh man, I had to backtrack a few pages to see where I WAS at about a month ago. 17 reps lol.

Just an additional note: Back when I was able to press 405, I had ZERO leg drive. After watching a few of those DVD's I've got, I changed/tweeked a few KEY things to my bench and it's seriously night and day. So I'm pleased not only with my strength progressions, but the fact that I added some changes to my setup and execution that's already paying dividends.

Get some vids yp of ur bench for comparison Big dog. would be good to learn from.

Nice progress with the db presses - 33 reps is nice. Wonder what your count would be with the 100's , I'm guessing alot higher than the 17 from the past.

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In the mid twenties at least. I had decent speed up through 25, then grinded out the other 8 reps.

33 reps is F*in sick!

IronWorker