Thurs. Shoulders and Tris/Sat ME Bench

Thurs

Shoulder complex x 2
Bwt situps x 3 x 10

Seated Military Stump Pin Presses
3 x 5 x bar
1 x 5 x bar + 50# hanging = 95#
1 x 5 x bar + 100# hanging = 145#
1 x 1 x 55# + 100# hanging = 155#
2 x 5 x bar + 100# hanging = 145#
These are a lot tougher than the standing version. I think the setup is harder sitting and standing your body helps control the swing of the bar better.

Dbl DB swings outside of legs
To eye level
3 x 5 x 45's
To snatch
3 x 5 x 45's
Snatch to press
3 x 5 x 45's

Tried some straight bar skull crushers but they really cranked on my elbows.

Light (elbows hurt to much to work heavy)Tate Presses
4 x 8 x 45's

Push downs straight bar


Sat ME Bench
Shoulder complex x 2

Flat DB Bench palms foward
1 x 8 x 70's
4 x 8 x 105's

Flat bench
1 x 3 x 275
1 x 5 x 315 x 4 boards
1 x 3 x 365 x 4 boards
1 x 1 x 385 x 4 boards
1 x 1 x 395 x 4 boards

Upright Rows
1 x 8 x 95
1 x 8 x 105
2 x 8 x 115

MC's weird elbow jerk for rear delts
Put the variable pulley at about shoulder height and stand at a rt angle to the pulley. Reach across with the off hand and grab the end of the cable. Now throw the off elbow back like you are trying to elbow somebody behind you in the face.
3 x 8 x 60

Push Downs A bar
4 x 8 x ???

4 x 8 x ??

Good workout. 7 of the crew showed up. Mikey Cordova and Jeff Alvari worked up to openers for Worlds. They both lift on Sat AM.

Good luck to all who are going.

Talked with the son in Iraq, Ward, this week. Much different for him this tour. He's right in the thick of it now. He's tired but his spirits are good. I am very proud of him. Pray for him and the rest of our troups as you think of them.

God Bless!