3-11-20 Max Effort upper body

Warm up

2 rounds of mobility

  • yoga sequence

then 2 rounds of:

  • 20 band pull aparts
  • 20 bicep curls
  • 20 banded shoulder press

Main work

  • Bench narrow grip work up to a heavy 1 rep max or 90-95%. No failures.
  • Push press 5x3 *work up in weight to your heaviest set of 3 reps. No failures.

Notice the "No failures" ;) it's okay to leave some in the tank. Our training is conjugate style and we max on a upper or lower each week. You will still get strength stimulus by going to 90% of your lifts and there will always be the next week to push for that next number.

Think of your lifting as a lifetime journey. You've got time. If you show up each day.. I promise you will get "ALL THE MUSCLES". Keeping yourself free from injury and head clear of doubt will get you stronger than taking time out to rest from injury or getting in your head from failing often.

Auxiliary work

  • barbell rows 4x12
  • incline DB rows 4x12
  • incline DB fly 4x12 *you'll need to reduce weight for this movement
  • bicep curls 4x12

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