Sunday- ME Upper
Straight bar against doubled mini bands- This is uh a good amount of band tension so once I got to a plate I took small jumps. Like very small jumps. Like 2.5s on each side once I got to a plate. I ended up with 150 bar weight. The last time I did this was last off season with the swiss bar and the bar weight ended up being about the same (but the swiss bar is lighter) so I think my strength has dropped less than it usually does after meets. THANKS MCFLURRIES.
Close grip incline with shoulder saver 5x5- 2 sets with a plate, 3 sets with a plate and a 5.
We had a young man whose close grip incline was suspiciously close to his flat bench numbers. This leads me to believe that his back, chest, and setup are all weak points. Usually incline bench looks less stable for people since it is a weird setup but his looked weirdly more locked in. So I am going to try to have him mess around with his foot placement during speed bench to get the same tightness and leg drive. I already knew his back was a weak point so he has some extra back work built into his free time.
Chest supported row 4x8-10 heavy: we set up the little cambered bar (is that what it is called? Lil’ camber?) to do rows since we had enough people to set it up and pick it up and hand it to the short armed people. Person. Me. I did a plate for 8-9 reps. 10 reps and I started using my traps too much even though I was trying to focus on using the rest of my back. I have someone poke the middle of my back make sure I am keeping everything down and back instead of shrugging like I love to do.
Front and side raises 3x20 ea superset with heavy rear delts 3x10. I used 10s for the side and front raises and I think 25s for rear delts. So stronk. Internet lingo.
Cable tricep extension 80 reps total
Push ups with bar in bottom of rack 80 reps total
Free time/lats. This is pretty much a reminder for everyone to do lats at the end. Plus whatever other upper body work they need. Still more back for most of the crew.