11-19

So I have to say that I feel really good considering I went 2 times yesterday doing the main work in the morning I will definitely continue with it for a while and we're going to see how it goes this morning it was shoulder press for the 3 sets for 5 reps at 65 percent 75 percent and 85 percent it went really quickly so we actually decided to do the second major movement it would you be the incline press

Morn
-ohp
Barx10
65x8
95x5
100x5
111x5
126x7
-wall ball throw 5x2
-incline press 3-5
65x10
95x10
135x8
155x5
185x5
205x5
210x3

Night
-push press 3-5
Barx10
95x5
135x5
155x5
175x5
195x3
-v bar Tri pushdown
2xwarm
4xwork
-rope oh Tri
1xwarm
4xwork
-bi 21s
4x
-cable row
2xwarm
4xwork
-d.y. row
1xwarn
4xwork
-superset: straight arm lat and plate front raise
1xwarm
4xwork
-band pull apart
1x100