1-1-22 SATURDAY upper body
- 6x4x40% BENCH PRESS WITH FOOTBALL BAR @40% AGAINST DOUBLED MICRO MINI (UNDER 250 LB BENCH PRESS MAX) OR MINI BANDS
(3 Sets Middle Grip, 3 Sets Wide Grip) - Bench Press Straight Weight Top Set: 2 Sets, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you are just starting, start with around 75% of your max. If you get to a week where you fail on this set, change your grip and rep scheme (choose from 8 reps, 5 reps, or 3 reps) and decrease your initial starting weight by about 10% of what you failed at. **FOR EXAMPLE: If you come to a week where you fail, making only 6 of your 8 reps at 225 lbs. close grip, the following week switch your grip to medium grip for 5 reps and lower your starting weight to 205. Follow this procedure for when you fail at 5 reps by going to 3 reps at wide grip.
- 3x8 STRICT BARBELL OVERHEAD PRESS - IN 3-4 TOTAL SETS, BUILD TO HEAVY 8 REPS
- 3x8 WEIGHTED NEUTRAL GRIP PULL UPS - 8RM
Scale as needed - 4x10 PENDLAY BARBELL ROWS
- 3x8 SSB JM PRESSES AGAINST DOUBLED MICRO MINI OR MINI BANDS
- PLANK - 3X MAX TIME
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3 Sets:
Max Reps Dips
30 Banded Tricep Pushdowns