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09252017 - TriGoals Week 4 - Upper Press

Posted by Sunami, 26 September 2017 · 125 views

Bench Press (Touch & Go)

  • 45 Lb x 3 reps @ 4
  • 65 Lb x 3 reps @ 5
  • 85 Lb x 3 reps @ 6
  • 95 Lb x 5 reps @ 8
  • 95 Lb x 5 reps @ 8
  • 95 Lb x 5 reps @ 8
  • 95 Lb x 5 reps @ 8
  • 95 Lb x 5 reps @ 8
Notes:

Bench Press (moderate grip)
Work up in 3 warm up sets of 5 then work sets of 5x5 with a weight you could get 8-10 on first/fresh set. 90 seconds rest (the rest will make this harder, err on lighter with cleaner more explosive reps. I want the last rep of the last set to give you confidence you have more next time we bench)



Bodyweight

242 Lb



Monday-Press

 

Chest support row machine
(One arm at time)
work up in weight for 3 sets of 10. Make sure to brace core and pull far back (oblique’s should kick in some to brace)
55#/70/80 per arm
(Both arms)
add some weight then 3 sets of 10 plus 10 retractions.
Basically you will do 10 rows, then leave arms straight and just squeeze and relax shoulder blades for 10 reps, no elbow bend. This should make your rhomboids light up because its basically 20 reps for them but only 10 reps for your arms and traps. Hopefully that makes sense, soreness will tell
90/95/95#

 

Superset:
Seated Neutral Grip DB Shoulder press (no back support)
Warm up if needed then 3x10 with as heavy as weight as you can complete the movement (letting you have at it here, don’t fail and its good 15#
DB Rear delt raises
3x15 10#





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