Posted this last night but did not seem to go through...
Started this log about half way through my current 3 week cycle so I decided to just log a summary of each workout for the month as I am finishing everything up this week.
Push Day 1 - Floor press (soon to be regular bench day)
245x5 Week 1, 270x2 Week 2
Week 3 the squat rack was in use for too long and I was not feeling 100% so I just did pin presses on a smith press like machine. Just going to do bench presses next time in the 90-95% of 1RM range
85 All 3 weeks, 1 set each time for 13/14/15 respectively. Upping to 90lb next time and will do that until I get 15.
Week 1 40/42/45 x 10x3
Week 2 40/45/50 x 10/8/6
Week 3 42/47/55 x 10/7/5 This is hard after AMRAP DB Bench
Flys / Rear delt machine
Some sets of 10, keeping this for next time
Side lat machine
more sets of 10, keeping this also
Tricep extension machine
Never really used this until recently and kind of like it, will keep this up for high reps, does not seem to bother my elbow like skull crushers and other lifts.