3-6-20 Upper body volume

Warm up
2 rounds of:

• 12 mini band pull aparts
• 12 banded shoulder side raises
• 12 banded bicep curls
• 12 scap push ups or scap only pull up
• push ups *warm up to these and choose reps that feel good to you

Main work

• Bench 8x3
  Hopefully you've been logging your weights from our 5x5 volume from the last 4 weeks. Today's work is starting at your ending weight on the 5x5's. If you didn't log your weights, start at 70%
• Strict press 5x5x70%

Log your weights because we're going to keep progressing on both of these movements

Auxiliary work

• chain side raises 4x10-12
• bent over reverse rear delt fly 4x10-12
• bicep curls 4x10-12

end with mobility:

• 2x30 secs sleeper stretch Here + 1x30 secs resisted sleeper stretch
• 2x30 secs shoulder opener
• yoga sequence- mountain pose- forward fold- up dog- down dog- lunge to quad stretch- swan pose- hamstring- twist