7-7-20 Max Effort upper

Main work

  • Work up to a 1 rep max Bench Pres + Chains
    Warm-up to 70% on the bar, then add 1 chain until you reach a max.
    Typically we always avoid failure, however, when working with chains you may not be able to control where your failure is.

    Chain set up- Watch HERE
    Set up your chains so that you have the "Deload" at the bottom of the lift. At the top of the lift there should only be a link or two touching the floor.

    IF YOU DON'T HAVE CHAINS. Do you have bands for accommodating resistance? If you don't have either, then sub today's max effort with:

    Substitution- IF YOU DON'T HAVE CHAINS. Do you have bands for accommodating resistance? If you don't have either, then sub today's max effort with: Work up to a 1 rep max Floor Press

Auxiliary work

  • DB lateral side raise 4x12
    start light and increase weight each set with no/little rest
    after 4th set, rest 15 secs and do a drop set 4x12 going from high to low weight
  • incline rear delt flys 4x12 light/moderate weight
  • lat pull down - wide grip 3x12
  • tricep overhead extension 3x12-14
  • DB pull over 3x10-12

Conditioning
Optional if time or can be done as 2nd workout later in the day

Garage Gym "Resting Bench Face"

5 rounds for time:

  • 12 Bench press @50%
  • 12 alternating DB snatch
  • 12 burpess

 

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