5h • General discussion
Week 3 Day 2
Heavy Bench Day
Bench Press: 5X4 at 80% of your 1 rep max. Once again a little more volume a little less weight from last week.
Overhead Press: 4X6 at 45% your 1 rep bench max. This should feel pretty easy to you just some light accessory work working on shoulder strength and mobility.
Close Grip Bench: 4X6 at 65% your 1 rep bench max. Hands are about shoulder width apart for these and a lot of the load moves to the triceps.
Weighted Dips: 4X8 try to find a weight that you struggle to get 8 reps out of. I would almost say don’t have any reps in the tank. Sometimes I get carried away and just see how much weight I can max out with for 1 rep.
Off Program Movement: I just drove out to Alabama today for a decent deal on some 95 lbs dumbbells so even though it’s not programmed I’m going to take those for a ride for some incline dumbbell presses.
Enjoy your workout!
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Week 3 Day 2
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