9-11-21 SATURDAY upper body

9-11-21 SATURDAY upper body

Main work

  • Bench from pins 6x3x55% +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

  • Seated DB overhead press 3x12
  • Pull Up Bar Static Hold (Chin at bar Level) Accumulate :90 - 1:20
  • Bent over barbell rows 3x10
  • Standing straight arm lat pull down 3x12
  • Decline DB rollback tricep extensions 3x12
  • GHD (face up) weighted or against band plank 3x1:00 min
  • Finish with:
    Incline (face down) Reverse DB Flys + H-Rolls - 4x20 Each side

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