DE Upper- That soft touch...


  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)




  • DE Upper: bench against doubled micro using a soft touch
  • + This means do NOT let the bar touch your body on just skim your shirt. If easier reverse 1/4 inch off your chest. 
  • Yes, same percentage - 50% 9x3. 3 different grips. take some weight off the bar to account for added band weight (40 lbs)


Went with 50% of my floor press and subtracted 40 lbs so it ended up being like two dimes on each side. Ego booster right there.


Eggo booster= toaster.




Anyway hopefully these will carry over into my shitty bottom of bench area.




  • OHP using 2 different grips 
  • 4 sets of 8 reps 


After my debacle the other week, I went with the straight bar again. Hot damn my shoulders are weak. I only had like a dime and a five on there or a double dime.




  • Chest supported row- Elbows flared and chest up try to hit upper back 3x5-15 pause at the top for a second


Since my upper back was “fixed” the last training cycle around, I’m adding back in all of the same exercises I used then. Including this bad boy. Plate and two quarters on this one.




  • Dumbbell rolling triceps 10x8 


Ah the apex of our sets for these. 30s



  • Lat pull 4x15

+ use an attachment you have never used before.




  • Hanging leg raises 4x10 as many toes to bar as possible



free time


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