12-11-21 SATURDAY upper body

12-11-21 SATURDAY upper body
  • 5x5 BENCH PRESS WITH STRAIGHT BAR @40% AGAINST 25% HANGING CHAINS
  • 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.
  • 3xmax reps FLAT DB PRESS (ON STABILITY BALL OPTIONAL) - *2 MINUTE REST PERIODS
  • 1x24 ULTRA WIDE GRIP PULL UPS, 2 SECOND PAUSE AT THE TOP - ACCUMULATE 24 REPS
  • 3x10 UPRIGHT CHEST SUPPORTED ROW MACHINE (INSIDE HANDLES)
  • 3x10 PAUSED PIN SKULL CRUSHERS
  • 3x15 BENCH PRESS DEAD PRESS (TOP 1/3 LOCKOUT) AGAINST MAX DOUBLED BAND TENSION ONLY
  • 4x1:00 STANDING BANDED AB ISOMETRIC HOLDS
  • 3x30 REVERSE BAND FLY
6 day programming