11/23/16 – Week 5, Day 2 – Max Effort Upper

Happy Thanksgiving everyone! This training session actually took place the day before this holiday but I figured why not just make a post to cover both days. As always I have come home for the extended weekend which also means that I am going to be training at the local gym for the next few days. Now that my now brother is in college and on the same schedule as me, I have been able to recruit him as my personal spotter. I am getting into the last two weeks of this program which translates into taking my heaviest attempts of the cycle over these sessions. My max effort upper work of week 5 went as follows…

  • Streg tch and Warm-Up
  • Reverse Band Bench Press (Using Elitefts Pro Mini Bands)
    • 45×5, 95×5, 135×5, 185×5, 225×3, 275×3, 315×3, 335×1, 345×1, 355×1, 365×1
    • 315×4, 315×3
  • Close Grip Bench Press
    • 185×10, 205×9, 225×7
  • Dumbbell Floor Press
    • 60×20, 70×20, 75×15
  • Reclined Lat Pulldowns
    • 100×20, 112.5×20, 125×15, 137.5×12, 137.5×12
  • Incline Dumbbell Curl – 3×12
  • Overhead Cable Tricep Extension – 4×15
  • Lying Leg Raises – 4×10

For the training cycle leading up to this I had been using monster mini bands for my reverse band benching. Normally I try to keep as many things as possible consistent in my training cycles to better track progress but in this case I did not have a choice. I actually used a pair of slightly weak bands here (Elitefts Pro Mini Bands) so I did not know how much it would effect my performance. I was very happy with my heavy single of 365lbs and although I have never maxed out on this lift before, I can tell my bench is improving. This training session was one of those days where you leave exhausted and unable to raise the arms but happy knowing that you worked your tail off and earned your turkey.

As for the rest of the training week, I will be taking Thanksgiving Day off to spend time with friends and family then finishing out the week on Friday & Saturday as I hit the dynamic effort days. Next week will complete the training cycle and I have yet to decide if I am going to take a deload before jumping back into an offseason program. Time is of the essence as I race towards my next competition and I am enjoying the sense of urgency it brings to my training. I hope that everyone has a great holiday weekend full of friends, family, and plenty of food. Until next time!


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