5-9-14 – Dynamic Effort Upper Body

Threes were the theme today. Three sets of three for each of the three grips, close, competition, and wide. The close grip fired up my triceps, the competition grip felt normal and the wide grip felt like they were tweeking my wrists a bit. My most painful part of this training session was my boobs during chest supported rows on one of our 0-90 benches. UGH! So I had to use a folded up yoga mat to place below my chest on the bench so I could finish my 4 sets without dying. If you are reading this and you’re female with a large chest, then you should know exactly what I’m talking about. If you’re a male, you are lucky! It’d be pretty cool if women’s boobs looked like they do naturally, but instead of being made of fat tissue, they were muscle. Like Ahh-nold’s LOL











Bench Press
Warm Up Sets
2x5 45 lbs
1x5 55 lbs
1x5 65 lbs
Working Sets
3x3 70 lbs (close grip)
3x3 70 lbs (competition grip)
3x3 70 lbs (wide grip)
5x5 (45, 50, 55, 55, 55 lbs) incline bench press
4x10 chest supported DB rows
3x15 DB shoulder press
3x15 tricep pushdowns w/orange band
4x10 DB hammer curls