Upper Body Triad Final Day!

This is the final day and workout 9 of this series! In workout 1, I started with bodyweight or lighter weight and moved up in workouts 2/3/4, and then did bodyweight again in wk 5, improving over my old/initial numbers. I went fairly aggressive on that bump, which I discussed in this video.

In workouts 6/7/8, I increased all the weights again compared to that first time through. Here in wk 9, I once again went back to bodyweight! The reps were very very high overall, so it was a long workout even though it was just 3 rounds.

I have updated the below for how all my sessions looked, because this provides a nice picture of example progressions:

A1 - Lateral crawling pushups
A2 - Single arm rows with ring
A3 - Standing braced sandbag shoulder lateral raise

Wk 1
A1 - 4x 50 reps with bodyweight
A2 - 4x 12 reps with bodyweight
A3 - 4x 18 reps with lightest sandbag

Wk 2
A1 - 5x 40 reps with 15 lbs weight vest
A2 - 5x 12 reps with 10 lbs
A3 - 5x 20 reps with lightest sandbag

Wk 3
A1 - 6x 30 reps with 30 lbs weight vest
A2 - 6x 7-8 reps with 25 lbs
A3 - 6x 15 reps with medium sandbag

Wk 4
A1 - 7x 24 reps (average) with 45 lbs weight vest
A2 - 7x 7 reps with 35 lbs
A3 - 7x 12 reps with heaviest sandbag

Wk 5 (https://www.youtube.com/watch?v=aUsLZ...)
A1 - 4x 60 reps with bodyweight
A2 - 4x 15 reps with bodyweight
A3 - 4x 23 reps (average) with lightest sandbag

Wk 6 (https://www.youtube.com/watch?v=dI1nH5wSb1s&t=251s)
A1 - 5x 36 reps with 30 lbs weight vest
A2 - 5x 8-9 reps with 25 lbs
A3 - 5x 18 reps with medium sandbag

Wk 7 (https://www.youtube.com/watch?v=0Iwu1yVHspQ&t=2133s)
A1 - 6x totaling 30 reps with 45 lbs weight vest
A2 - 6x totaling 8 reps with 35 lbs
A3 - 6x totaling 15 reps with heaviest sandbag

Wk 8 (https://www.youtube.com/watch?v=mJ2xiXZ50Zw&t=2265s)
A1 - 7x totaling 24 reps with 60 lbs weight vest
A2 - 7x totaling 6 reps with 50 lbs
A3 - 7x averaging 11 reps with both light and medium sandbags held together

Wk 9
A1 - 3x averaging 72 reps with bodyweight
A2 - 3x totaling 20 reps with bodyweight
A3 - 3x totaling 25 reps with medium sandbag

Overall this day/series went very well, and I set many news highs and made some great gains!

Flow Markers:
0:00 Intro
4:20 A1 set 1
12:00 A2 set 1
16:30 A3 set 1
23:30 A1 set 2
31:20 A2 set 2
36:15 A3 set 2
42:30 A1 set 3
50:30 A2 set 3
56:20 A3 set 3