2-26-21 FRIDAY Max Effort upper body

Main work

• Strict press 3x1x90% or work up to a new max
  The goal is to get 3 heavy singles of work but not to failure. If you're nursing shoulder injuries, do these from pins. Set pins just above shoulders or above your injury point.
• Barbell or DB seated shoulder press 5x5
  Warm up to find your working weight. Moderate

Auxiliary work

• seal rows 3x8-10 moderate
• lat pull down close grip 3x8-10 moderate
• Db lateral side raise pyramid:
  
  • 4x10 start light and increase weight each set, no rest between sets
  • rest 15 secs
  • 4x10 start at heaviest set and decrease weight each set, no rest between sets
• Triceps:
  
  • db tricep roll back 4x6-8 heavy
  • then, lower weight 5lbs and do 1x"max reps"
• 1x100 banded facepulls
• 1x100 banded tricep pushdowns