[Commander]

Merry Christmas my fellow ABCers!

Tuesday - Bench

* First time going heavy on the bench in a couple months, my shoulder took it well. Strength has taken a hit, but what can you do, my shoulder needed to heal.

* Rear delt work between sets

Pin Press
170, 180, 190, 200, 210, 220, 225, 230x3
207.5x7 - cluster set (10 second rest between singles, 90% of max 3 rep set)
207.5x6 - cluster set
207.5x5 - cluster set
140x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set)
140x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest

Full Bench Press - (40% of max 3 rep set)
90x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
95x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Wednesday - Back/Triceps

* Tricep pump work in between sets

Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds
4 reps x 2 set
3 reps x 2 sets
1 hold x 6 seconds

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

T-Bar - all reps squeezed at the top
141x8, 4 sets

Deadstart Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 - 10 second isometric hold

T-Bar
141x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
141x1 - 5 second isometric hold
96x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest