11-27-20 COMP PREP Friday m/e upper

Main work

  • Floor press 3x1x90%
    Get 3 heavy singles in a 90% or more. Go for a PR only if you know for a certain you'll get it.
  • Bench close grip 5x3x80%
    Note- for some of you nursing a shoulder, close grip may aggravate the problem area more. Sub with a mid or wider grip if needed or use a slingshot

Auxiliary work

  • DB pull over 3x6 moderate/heavy
  • Tricep roll back 3x10-12
  • Hammer curls 3x10-12
  • Single arm Db row 5x6
  • Lat pull down - wide grip 5x10-12
  • Banded tricep push down 1x100

    set up block or light barbell to bands “push down”
  • Banded facepulls 1x100
  • Banded rear delt fly 1x100

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