Overhead Press (Barbell)
Set 1 : 95 lb x 5
Set 2 : 105 lb x 3
Set 3 : 120 lb x 3
Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10
Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10
Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10
Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 10
Set 2 : 120 lb x 10
Set 3 : 120 lb x 10
I’m pleased with the initial progress. 1+ AMRAP yielded 3 solid reps today, same as last W3D1. Was able to burn through and superset the 5×10’s as well. OHP increases next block – starting next week. No deload for another 531 cycle. Pulldowns will move the last 2 sets up and see how that goes. Fun growing wings. Painful, but fun. Lat raises stay at 20. They serve their purpose as a finisher well. Ran those superset with tris. Tris need to move up in reps to 15, and then increase the weight.