Thursday Nov 9th, 2017 Jailhouse Strong - Upper, Push

In the AM:
Quiet time
Joint mobility
Cold shower

In the PM:

Warm Up:
2 x 10 front raise @ 2 x 15's
2 x 10 lat raise @ 2 x 15's
2 x 10 shoulder dislocate @ PVC

then:
1) Bench Press:
5 x 3 @ 185 (80%)
1 x R/P set @ 185 (80%) (8-4-2)

2) DB Bench Press:
1 x 10 @ 60's
2 x 7 @ 60's

3) DB Flyes:
3 x 15 w/ 25's

4) Rope Tricep Extension:
3 x 15
1 x 12

5) Wide Grip Pullup:
3 x 6

6) Juarez Valley Pushup Ladder
20 pushups
farmer carry 2 x 60's across weightroom
1 pushup
farmer carry
19 pushups
farmer carry 
2 pushups
ect ect ect down to 15-5 before had an athlete drop a weight on his foot, break his toe and had to be rushed to emergency room.

Comments:
Super pump during pushups from tricep extensions, made the pushups extremely difficult. Pretty fun workout all together. Goal will be to go through 2 4 week blocks and gain some mass. Current weight is at 207 and goal will be 220 and able to still move and be athletic.