8-21-21 SATURDAY upper body

Main work

• Speed Bench 8x3x50% + bands
• Bench 2x8
  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

• Flat DB press 3x"max reps" rest 2mins between sets
• Weighted pull ups 5x5
• Belt squat bent over rows wide grip 3x10
• Decline DB rollback extensions 3x1  VIDEO
• Heavy cable tricep pushdowns 3x20
• Plank hold weighted 3x1:00
• Shrugs with bamboo bar + hanging KB 3x100
  head back - shoulders down