Max Effort Upper Body
Buy in: Catalyst Standard Warm Up with Pec Mobilization and Pass Throughs
Flat Bench Press (Conventional Bench Press)
12 reps with the bar
8 reps at 55%
5 reps at 70%
3 reps at 90%
3 reps at 95%
3 reps going for your max 3
Dumbbell Bench Press 4 sets of 8 reps
T-Bar Rows 4 sets of 12 reps
Pull-Up Super Set (Thank you to Jessika Morton for this idea)
Band Pullups 10 reps immediately followed by
Lat Pull - downs 10 reps
repeat this 4 times
Grippers
Cooldown: Foam Rolling!
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Matt's "Hepburn Solution" Routine by Mike Mahler
A1) Barbell military press 8x2
A2) Barbell bent-over row 8x2
Rest 90 seconds between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.
B1) Squat 8x2
B2) Double dumbbell one-leg deadlift 8x2
Rest 90 seconds between each set of B1 and B2. Go back and forth between the sets until all the sets are completed. Take a full five minute break, and then do the Pump Phase.A1) Barbell military press 3x6
A2) Barbell bent-over row 3x6
Rest one minute between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.
B1) Squat 3x6
B2) Double dumbbell one-leg deadlift 3x6
Rest one minute between each set of B1 and B2. Go back and forth between the sets until all the sets are completed.
Kat's Numbers:
ReplyDeleteBench Press:
Bar x 12
55 x 8
70 x 5
90 x 3
95 x 3
100 x 3 (new 3 rep PR yay!)
Dumbbell Bench Press 35 x 8, 35 x 6, 30 x 8
T- bar rows, bar + 30, last set angle grip
Pull Up - 70lb assist with a different grip each time
Lat Pulldown - 60lbs
Gripper 80lbs