6/11 training

Sunday: American bar incline press: warmup to 215x9+3+3 3-5 sec negative + iso close grip

Chest press machine micro drops with band: 13,12,11x11,5,3 3-5sec negative 

Overhead rope extension: 6/5/4x13,5,5 + iso@6

Lateral upright rows: grey band+65x10 + orange band+65x7 + red band65x7 + all bands isolation

Monday: Chest supported row (UB): micro drops 75/65/60x12+5+5 4 sec negative

Single arm pulldown: micro drops 8-7-6x10+6+5 each side

Seated facepulls rest pause 5x10,5,6

Seated curl FG rest pause 30x12,5,4

Wesnesday: RDL: warmup to 245x8 slow

Nordic: 7 full 8 bent orange band

Mid Paused Front squat: warmup to 225x7

Orange Banded bodyweight leg extension 20 slow

Single Leg extensions: 6/5/4x8 each

Seated calves: 130lbs

Thursday: seated shoulder press: 205x7,4,3 +iso (new bench im using 70° instead of 60 and it's more shoulders and less strength so I'm gonna keep pushing this number up but not expecting it to be as heavy as before)

Chest supported Lateral raises: 40x7 35x6 30x6

Incline DB press: 75x11 slow + duffin upright row 35x10

tricep pushdown: 7,6,5x12,7,7 +overhead iso