ME Upper-- Pin Presses, DB Bench, Cable Rows, Plate Pushes

So... my training has been fucking stupid and shit lately. So I'm going back to my roots and going to one of the two guys who taught me how to train-- Nic Peterson (and Frank Yang).


Underloading ME lifts--

Lower:
Below parallel box squats
Front Squats
Deficit Deadlifts
Below parallel foam box squats
Fat Bar Deficit deadlifts
Front Box Squats below parallel
Front Foam Box Squats below parallel

Upper:

Pin Presses
Incline Bench
DB Bench
Floor Press
Military Press
Push Press


All for 2-5 rep maxes


Without further ado... today's session


1. Pin Presses

Worked up to 5RM @ 180-185lbs and then a 2RM @ 190-195lbs.

 190 x 2

2. DB Bench

50x10
60x10
80x10
60x10
50x10

 80x10

3. Seated Cable Rows

60x10

80x10

100x10

80x10

60x12-15 I forgot... lol

4. Some shrugs and pressdowns

50x10x3 sets (2 second hold at top with db's) shrugs

60x10

70x10

60x10

50x10

5. Plate Pushes w/ 45lbs x 20 yards

8 'sets' with 60 seconds rest.