9-25-21 Saturday upper body

9-25-21 Saturday upper body

Main work

  • Bench press w/football bar (regular bar if you don't have a football bar) 5x5x50% +25% chain
  • Bench Press Straight Weight 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

  • Incline DB press 3x10
  • Single arm landmine row 3x10 each side
  • Inverted barbell row (pause at the top) 3x10
  • Decline KB skull crusher 3x12
  • Reverse heavy band bench press row 3x30
  • Chinese weighted plank 3x1:00 min
  • DB shrug 1x100

Oct 3 competitors

  • bench 5x5x65%
    practice commands
  • auxiliary work- same as above
6 day programming