Week One - Day Three - Max Effort Upper Body

Thursday June 16, 2011

Max Effort Bench Press

Buy In: Catalyst Standard Warmup

Workout:

Incline Press (If you haven't maxed yet, use a projected max and work toward a new PR!)

Work up to a 3RM using the following 5 set formula:

Set 1: 8 Reps at 75% or above
Set 2: 5 Reps at 85% or above
Set 3: 3 Reps at 90% or above
Set 4: 3 Reps at 95%
Set 5: Go for your 3 Rep Max (100%)

Supplemental: Dumbbell Bench Press 3 sets of 8 reps (Build up a challenging weight to 100% of 8RM)

Chest Supported Row: 4 sets of 12 - 15 reps (build to 100% of 12RM)

Lat Pulldown: 4 sets of 12 - 15 reps (build to 100% of 12RM)

Pinch Gripper: 4 sets of 12 - 15 reps (build to 100% of 12RM)

Cash Out:

Row 500m x 3 with 60 seconds rest in between sets.

Home Work:
Mark Rippetoe teaches the Bench Press