Max Effort Upper- Week of Jan 1
Bench press- working on keeping my lats tight, especially on and just off of my chest.
bar x 5
135x5
185x3
225x2
275x2
315x2
355x2
385x1
410x1
I've been working on staying so much tighter, especially my lats, that I've had to cut the warmup reps down because setting up as tight as possible ever rep really wears me out.
Accessory work:
Close grip bench 3x10 at 275
wide grip pullup 3x10
t bar rows 3x10 heavy
Secondary Upper Body day: week of Jan 1
I felt the slightest strain in my pec- not sure if it was an actual strain, or just discomfort from a heavyish single, but I decided to hit a bunch of shoulders and back.
DB Shoulder Press
10x75
10x85
10x95
10x105
20 banded facepulls in between every set
Seated Cable Rows 4x15
superset
cable facepulls 4x15
Tricep pushdowns - 100 total as a drop set
quick, but very good workout