This movement suck, I say this cause I have struggled with it for as long as I could remember. Over the last 6 weeks the bench variations I have chosen for main movements, which transition into supplemental, have been pretty solid choices, not today. The takeaways from this training session, for me and Julia, Incline press was not a good choice to have for max effort singles. Although we strained for a minimal part of the lift we did not feel a full body strain like we have over the past 6 weeks on bench day. As this program comes together and I can edit it before applying to clients we will be making this a Max 3rm movement or just taking it out completely. Why you may ask? After the main movement, we need to have a "downset" with triphasic principles. This means if the weight was a 3rm it would be significantly lower and thus the downset's would be lower. Today we found that even with a rougher 1rm on the incline, downsets with triphasic principles were not as challenging as expected or needed in our opinion. For this reason, we are debating to remove it entirely. The one variable we need to consider is that this lift is very difficult for us so these results may be skewed and it may work great for other lifters.
*Incline Press Max 1: 325 (move this day to triples) garbage rep
*Incline Bench Drop weight (20% female 25% male) then 3x5 + 3 second pause: 245
*Single Arm seated cable rows 4x10: hole 7
*Ladder Grip grip pull-downs (change hands each set) 4x12: 140
*DB Row 4x10: 80
*Rolling Tricep Extensions 4x12: 35
*Rear Delt 4x30: orange