All We Do Is Set PRs

Yesterday I hit an all-time best conventional deadlift workout by completing 3 sets of 3 at 415 pounds.  So today, I stepped into the gym with a goal of hitting an all-time personal record in the push press by hitting 205 for a set of 5.  Previously, my best set of 5 was 195 pounds, and the most weight I'd handled in the push press was 210 pounds for a set of 3.  As I started my workout, I was feeling strong and explosive, so as I loaded the bar for my last set I decided to skip 205 and go right for 210 for a set of 5. I destroyed it.  I wanted more.  So I dropped the weight down to 135 and set another PR in the standing military press by hitting it for a set of 12, (my previous best single rep set was 135 for 1x10).

This is what we're all about, getting stronger, and setting new records.  My short-term goal in the push press is to hit a max single rep at 230 pounds, which would be more than my own bodyweight.  Show me someone who can press their own bodyweight overhead and I'll show you a strong man.  In the standing military press my goal is to hit 135 pounds for 15 reps.

Enter the gym each day with a goal in mind, and make it happen.

Dynamic Upper Body

Foam Rolling
General Warmup
Dynamic Warmup

Face Pulls
Pushups

Band Pull Aparts

Power
Barbell Push Jerk--3x3 at 135 lbs

Strength
Push Press--3x5
*Worked up to a PR set of 210 lbs for 5 reps*

Supplemental Lift
Drop Down Set of Standing Military Press--1xFailure at 135 lbs
*PR of 12 reps*

Assistance
Seated Cable Rows--3x12

Accessory
Close-Grip Pause Bench Press--6x3 at 65% of estimated 1RM floor press with 45 seconds rest between sets and 3 second pause at end of eccentric portion
*225 lbs*

Conditioning/Muscle Building--3 Rounds
Weighted Dips--10
L-Sit Pull Ups--Submax
Standing Dumbbell Military Press--12

Gun Show--Ladder Supersets
Straight Bar Triceps Pushdowns--20, 15, 10, 5
Rope Cable Curls--20, 15, 10, 5

Cool Down
Band Pull Aparts--100 reps