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Wickes Workout 4/16

 

Lots of shoulder prehab has been the key to success. Squat university, moveU, and youtube have saved my shoulders. No pain on anything in a while which is nothing short of miraculous. It’s a bitch to warm up my shoulders, chest and T-spine for 20-25 minutes before any pressing day but it’s worth it in the long run and I’ve been able to go heavier on bench than I ever thought I’d be able to do again. Making progress on the long trek back to 300.

Superset DB Row/pull ups
6×5@90
AMRAP

Bench

5×155
5×175
5×195

1×215
1×225
1×235

AMRAP @ 155

Superset Wide grip Row machine/shrugs with hold
5×6 heavy
5×10

Superset DB flat bench flyes/reverse flyes
4×10@30

Abs

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