DE BP w/doubled mini bands
185x3x3
205x3x3
MM 3 Board Press
315×3
315x2x3
Inc. DB BP w/feet up – 70x3x15
Lying Tricep Ext.
45×5
65×5
85×5
105×5
125×5
145×5
Band Overhead Tricep Ext. w/green band – 3×20
Hammer Curls – 70x3x10
Lat Pulldowns – 190x3x10
Inc. DB Curls – 30x3x10
Band Pull Aparts w/mini band – 4×10
Band Upright Rows w/light band – 3×15
This was another good workout. My elbows felt OK on the lying tricep extensions. In the past tricep extensions on any kind hurt my elbows. This was due to the two elbow injuries I had in 2005. By starting light and warming up my elbows good, they don’t hurt. I am really pushing up the volume on my tricep work. Actually I am doing more volume in general. Metal Militia board presses worked well for me in the past and now they are a regular part of my training. They really force me to drive my legs and help my lockout more than regular board presses. This is my last heavy week of pre-meet traing. Next week I will take a deload and the following week I begin my meet prep for AWPC Worlds.

Post Author: Phillip Wylie

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