3/13/15 – Week 1, Day 4 – Dynamic Effort Upper

  • Stretch and Warm-Up
  • Speed Bench (vs. Short Pro Mini Bands)
    • 125x9x3
  • Close Grip Bench (vs. Short Pro Mini Bands)
    • 140×5, 160×5, 185×7
  • Barbell Overhead Press
    • 95×12, 105×12,115×10
  • Kroc Rows 
    • 70×20, 80×20, 90×15, 95×15, 100×10
  • Reverse Pec Deck
    • 80×20, 90×20, 100×20
  • Dumbbell Skull Crusher
    • 60×20, 65×20, 70×15, 70×15
  • Ab Wheel Rollouts – 3×10

The first week of this training program is officially in the books. I can tell that this cycle is going to be difficult but my body seems to be responding well to the increase in volume thus far. My recovery between workouts is on point aside from an ache here and there, nothing major. Next week I will be starting my transition to sumo deadlift. For now its time to relax and eat up before a heavy lower session on Sunday.

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