10-23-21 SATURDAY

10-23-21 SATURDAY
  • Reverse band bench (all wide grip) 8x3x85%
  • 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.

  • Z press 8x3 HERE
  • Pull ups (thumbless) 4x8
  • Bent over row 4x8
  • Incline DB JM press 3x12
  • Flat DB tates press + bands 4x10
  • Plank hold (add weight if possible) 3x1:00min
  • Finisher:
    30 PER ARM SINGLE ARM LYING (ON YOUR SIDE) THUMB DOWN REAR DELT DB RAISES