Workout Notes

Pause for 2 seconds at the bottom of the bench press for today.

Keep tension into the bar and feet pressed into the floor.

Warmup

For 5 minutes
10 Mountain climber
1 Circle walk on hands
10 Good morning
–Then–
For 30-45s
Banded chest opener
Banded front rack stretch
Banded pull apart
–Then–
Spend 5-8 minutes building up to your first set using rep counts of 5-3-1-1-1-1 starting at 35% of your 1rm and building to 80-85% of your pause bench press 1rm.

Strength

A.
Pause bench press
4 x 3 @ heaviest weight
*Rest 2-3 min between sets
*Pause for 2 s in the bottom.

B.
Pause bench press
4 x 3 @ 85-95% of weight lifted in part A.
*Rest 2-3 min between sets
*Pause for 2s in the bottom.

Accessory

A.
Seated triceps press
2 x 15 @ heaviest weight
*Rest 1-2 min between sets

B.
Supported dumbbell row
2 x 15 @ heaviest weight
*Rest 1-2 min between sets