8-14-21 saturday dynamic upper

Main work

• Bench w/straight bar 10x3x45% against double bands
• Close Grip Bench Press 2x8 top set
  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

• Single arm DB press 3x10 each arm
• Trap bar bent over rows 3x10
• Inverted barbell row against band tension 3x10 video HERE
• JM PRESS 3x10
• Flat bench tates press 3x12
• Core/abs:
  3 sets:
  Plank 1 Minute Middle
  30 Seconds Per Side