2-26-22 SATURDAY upper

2-26-22 SATURDAY upper
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  • 8x3x85% REVERSE BAND BENCH PRESS WITH STRAIGHT BAR @85% (ALL WIDE GRIP)- Under 200 lb. Max: Mini Bands (use red rogue band)
  • Bench Press Straight Weight Top Set: 1 Set, 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 INCLINE DB PRESS
  • 4x10 SNATCH GRIP BENT OVER BARBELL ROWS
  • 1x30 INVERTED FOOTBALL BAR ROWS accumulate 30
  • 3X8-10 DIPS weighted if possible
  • 3x12 DECLINE KB OR DB SKULL CRUSHERS
  • 3x1:00 PLANK, MAX WEIGHTED if possible
  • 4x20 INCLINE (FACE DOWN) REVERSE DB FLYS + WINDMILLS
6 day programming