2-26-21 FRIDAY Max Effort upper body

Main work

  • Strict press 3x1x90% or work up to a new max
    The goal is to get 3 heavy singles of work but not to failure. If you're nursing shoulder injuries, do these from pins. Set pins just above shoulders or above your injury point.
  • Barbell or DB seated shoulder press 5x5
    Warm up to find your working weight. Moderate

Auxiliary work

  • seal rows 3x8-10 moderate
  • lat pull down close grip 3x8-10 moderate
  • Db lateral side raise pyramid:
    • 4x10 start light and increase weight each set, no rest between sets
    • rest 15 secs
    • 4x10 start at heaviest set and decrease weight each set, no rest between sets
  • Triceps:
    • db tricep roll back 4x6-8 heavy
    • then, lower weight 5lbs and do 1x"max reps"
  • 1x100 banded facepulls
  • 1x100 banded tricep pushdowns

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