Press. Cycle 4 Day 12

NOTES: no time / energy for the accessory work.  Repeat next time.

Press. Cycle 4 Day 5

NOTES:

- Klokov Press is good at sets of 8 right now.  Pretty tough.

- Weighted pull ups were harder than usual.  Try to up the volume, but play it by feel.

- Add the 6th set back to DB bench

- Increase resps on KB row.

Press. Cycle 3 Day 19

NOTES:

- Need to make adjustments for next cycle.  They are as follows:

  - Change exercise order.  Press->Backoff Press->Weighted Pull Up->DB Bench->KB Row->Weighted Push Ups->Lateral Raises.

  - Move inverted rows to bench day to add a horizontal pulling movement.

  - Add heavy chin up negatives to the end of weighted pull ups.

  - Get rid of curls.

Press. Cycle 3 Day 12

NOTES:

- Used 32kg on the last two singles of pull ups.  Next workout continue doubles with 24kg and do all singles with 32kg.

Press. Cycle 3 Day 5

NOTES:
- No curls or run today.  Workout still took WAY too long.  Need to revamp this day to be a little more efficient.
- Keep KB row volume same next week.  Seriously this time.
- Back off press is probably good where it is as well

Press. Cycle 2 Day 20

NOTES:
- Last set of back off press was about to failure. Weight goes to 110 next week.  Back to 3 x 10 to start.
- Stay with sets and reps on KB rows.  Maybe decrease rest.
- DB bench was tough.  Could switch up rep scheme, but overall volume should stay for now.
- Stick with reps on lateral reaises one more week.

Press. Cycle 2 Day 12

NOTES: Keep all assistance work steady next week.  No increases.

Press. Cycle 2 Day 5