Well, I forgot to do my 1 rep max recalculations during my recovery week. That was dumb, but no big deal. I’m just going to use the progress % from what I did last round and go from there.

Bench Press: 4 Sets, 5 Reps: 135/145/170/170. I got six on the last one. Figure my 1RM idea was pretty good then.

Dumbbell Shoulder Press: I’m doing something a little different here. It took me a while to crack that 4 sets of 50lbs. I’m going to drop the weight 50% but add 50% on the reps. I figured if I can up the volume a little bit it will help the stamina. I have know idea if this will work, but here we go: 4 Sets, 15 Reps:25/25/25/25

Face Pulls: 4 Sets, 10 Reps: 30/35/37.5/40. I realized while working on my mobility last week that my rear delts were not as ‘hard’ or developed as the other shoulder heads. I’m going to work on these here instead of the barbell shoulder press.

Cable Rotator Pull (Mystery Machine): 4 Sets, 10 Reps: 3 plates: X/X/X/X.

Super Sets!!!

Dips + Overhead Triceps: 3 Sets, Max/10 reps: 15/15lbs., 11/15lbs., 7/15lbs.

Lateral Raise/Front Raise/Rear Fly/Overhead Shoulder Press: 15/15/15!! I’ve been wanting to get to this weight the whole time. I straight KILLED it!

I’m looking forward to this last month. If you have any questions, please leave it in the comments.

Get Strong. Stay Strong!