4-30-22 Saturday

4-30-22 Saturday
  • Casey Bench 3x3x60% practice commands. You have bench opener next wednesday
  • Rita, Diane, Kim & Angleica: Comp Bench with pause 5x1x70%
  • Everyone else:
    BENCH PRESS @50% AGAINST DOUBLED MICRO MINI (UNDER 250 LBS) OR MINI BANDS
  • 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.

Auxiliary work

  • INCLINE DB PRESS - 3X MAX REPS @60% OF LAST WEEK'S 10RM *2 MINUTE REST PERIODS
  • 4X8 ONE ARM DB ROW (ELBOW OUT)
  • 4X10 BARBELL SWEATT SHRUGS
  • 3X12 EZ CURL BARBELL SKULL CRUSHERS (PAUSE WEIGHT ON THE FLOOR BEHIND YOUR HEAD ROLL BACKAND FORWARD AND EXTEND)
  • 2X"MAX PUSHUPS"
6 day programming