11-27-20 COMP PREP Friday m/e upper

Main work

• Floor press 3x1x90%
  Get 3 heavy singles in a 90% or more. Go for a PR only if you know for a certain you'll get it.
• Bench close grip 5x3x80%
  Note- for some of you nursing a shoulder, close grip may aggravate the problem area more. Sub with a mid or wider grip if needed or use a slingshot

Auxiliary work

• DB pull over 3x6 moderate/heavy
• Tricep roll back 3x10-12
• Hammer curls 3x10-12
• Single arm Db row 5x6
• Lat pull down - wide grip 5x10-12
• Banded tricep push down 1x100

  set up block or light barbell to bands “push down”
• Banded facepulls 1x100
• Banded rear delt fly 1x100