9-4-21 SATURDAY upper
Oct competitors see below
Main work
- Bench from pins 8x3x50% +bands
Make sure to land the weight completely and explode up each rep - Bench press
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
- Push ups 4x10
using max weight or do plyo for max height. Sub with regular pushups working strength if you're not ready for weighted or plyo - Bent over single arm DB row 3x8 each side
- Bent over plate row 3x10
- Barbell skull crusher w/chains only on floor 3x10
- Heavy cable tricep pushdown 3x20
- Finish with 3 rounds of:
20 banded pec dec flys
20 db shoulder press - light
Oct meet
Main work
- Comp grip bench 5x3x85%
- Auxiliary work same as above