Sunday: 051318 (1-7)


Warm-up:

DE Upper: Work up to a x 2-6+ @9 RPE
Paused Bench Press (for weeks 2-4)

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Wednesday: 140903 (1-3)


Wednesday: 140903 (1-3)

Strength: 5×5 (1 Top Set) (RPE 6)
Paused Bench Press:

Assistance A: Pick One (1-2 sets of 2-6 reps)
2-3 Board Bench Press: (SS/Plyo Exercise):
Floor Press: (SS/Plyo Exercise):
Speed Bench Press (Bands or Chains): (SS/Plyo Exercise):
Speed Floor Press (Bands or Chains): (SS/Plyo Exercise):

Assistance B: Pick One (2-3 sets of 6-15 reps)
Bench Press (Barbell or Dumbbell):
Decline Bench Press (Barbell or Dumbbell):
Incline Bench Press (Barbell or Dumbbell):

Assistance C: Pick Two (1-2 sets of 6-15 reps)
Cable Fly:
Dumbbell Fly:
Cable Bent Over Triceps Extension:
Triceps Rollback:
Triceps Pushdown:

Friday: 140307 (2-5)


DE Upper:
Paused Bench Press (Flat, Incline, or Decline): 60%x2x10 (#)
Drop Set: 72.5%x7x1 (#)

RE Upper:
Press (Regular, Push, or Seated): 2×5-20 (#)
Close Grip Bench Press (Flat, 2-3 Board, Decline, Incline, or Floor): 2×5-20 (#)

Lat Pulldowns or Pullups (Regular, Close, Neutral, Reverse, or Wide Grip): 2×5-20 (#)
Rows (Barbell, Chest Supported, Dumbbell, Iso-Lateral, Kroc, or Seated Cable): 2×5-20 (#)

Conditioning:
1 Mile Race Pace Run.

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