8-25-21 FRIDAY upper body

8-25-21 FRIDAY upper body
  • Bench press from pins 8x3x45% + bands
  • 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

  • Push up + bands 4x12
  • Neutral grip pull ups 4x8
  • chest supported (flat) football bar row 3x10-12
  • Jm presses 3x10
  • Incline DB tate press 3x12

    Accumulate 3 Minutes

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