[Commander]

Friday - Incline Bench

* Face Pulls and External Rotation Band Work in between some sets

Ring Dips
BWx12, 12, 9

Incline Bench Press
140, 150, 160, 170, 180, 190, 200, 210x3
185x4, 4, 3, 3, 2, 2, 1, 1 - was supposed to just be a cluster set with pauses at the top, but I forgot and did this set like my 60% rerack set...I was wondering the whole time why it felt so darn hard, lol!
185x6 - cluster set -90% of max 3 rep set
185x6 - cluster set
125x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set) - 2 more rounds with 125

Incline DB Press
42x ? (not sure, did 3 sets)

Pushup Ladder Set (3 ladders each until failure)

Delts/Forearms

Rear Delt DB Raises
15x30
15x25
12x20
8x20, followed by straight arm swings, 15x20

Lateral DB Swings followed by full ROM
27x25 then 8x10, 3 sets

Saturday - Deadlift

361x5, 9 sets
361x8

SS w/

Leg Extension
78.5x10, 7 sets

Shrugs - rest period was just time to strip off weight
256x10 - each rep was slow descent, pause to eliminate momentum and a 3 second squeeze at the top
206x10
170x10
120x10

SLDL
120x20, 2 sets
170x10, 2 sets

* Wow, traps are smoked from the deadlifts and shrugs. Lats are torched from the deadlifts and SLDL. And hammies are nice and sore from the SLDL.

Sunday - Decline Bench

* Face Pulls and External Rotation Band Work in between some sets

Dips
BWx12, 12, 10

Decline Bench Press
190, 210, 220, 230, 240, 250, 260x3
232.5x7 - cluster set (pauses at top, no reracks)
232.5x6 - cluster set
232.5x6 - cluster set
155x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest, 2 more rounds with 155
115x5, 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
1 more round with 115

Pushup Ladder

Monday AM - Arms, 4 superset combos

DB Hammer Curl
25.5x12, 4 sets

ss w/

Tricep Rope Pressdown
35x12, 3 sets
35x12, drop set to 30 x didn't count reps

Preacher Curl
46x10, 4 sets

ss w/

DB Floor Press (tricep focused - arms at sides at bottom)
52x15, 15, 13, 13

Barbell Curl
46x8, 3 sets

ss w/

Ring OH Tricep Ext
BWx10, 3 sets

Inc OH Barbell Tricep Ext
46x13, 12, 11

ss w/

Band Curl
20 reps x 3 sets

Band Tricep Extensions to finish off
2 sets to failure