8-7-21 Dynmaic upper

8-7-21 Dynmaic upper

Main work

  • Bench w/straight bar 10x2x40% against double bands
  • Bench press 2x8
    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.

Auxiliary work

  • chin up (underhand) 3x10
    banded if needed
  • chest supported (flat, face down) bar rows against band tension 3x10 video HERE
  • Incline db tates press 3x12 video HERE
  • JM press w/bamboo bar with hanging kb 3x20 video HERE
  • ABS standing banded ab isometric holds 3x10 secs
  • Finisher:
    4 Sets Laying Face Down on Floor with Dumbbells
    20 "Snow Angels", Arms Only
    20 Overhead Presses

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