9-18-21 SATURDAY upper body

9-18-21 SATURDAY upper body

Main work

  • Bench press w/football bar 5x5x45% +25% chains
    wide or normal grip
  • 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.

Auxiliary work

  • Seated DB overhead press 3x"max" reps
  • Lat pull down 3x12
  • Chest supported DB Incline row 3x12
  • Ez curl bar skull crusher 3x12
  • Flat DB Tates press 3x12
  • Core

    Side Plank, 45 Seconds Per Side, 3 Sets

    3 rounds of
    20 side lying thumbs down rear delt raises
    20 scap push up