7-31-21 Dynamic effort upper
Main work
- Bench wide grip- slightly outside wide 6x6
sub with regular bar if you don't have a specialty bar. Increase weight by 5ls from last week. 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 100 lbs. comp grip, the following week switch your grip to medium grip (or whatever the opposite comp grip for you) for 5 reps and lower your starting weight to 90lbs. Follow this procedure for when you fail at 5 reps by going to 3 reps at wide grip. - Close Grip Bench Press 2x8 Reps increasing 5 pounds from last week. 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 100 lbs. close grip, the following week switch your grip to medium grip for 5 reps and lower your starting weight to 90lbs. Follow this procedure for when you fail at 5 reps by going to 3 reps at wide grip.
Auxiliary work