Upper Body Blowout

Nothing special here today guys.  Just good old fashioned hard work.  Had to get my upper body session in before heading to AC for the night with the guys.  Tried some new things to vary my training and build stability and explosiveness in my upper body.  Check it out.








Heavy Upper Body

Foam Rolling
General Warmup
Dynamic Warmup

Face Pulls
Pushups
Band Pull Downs
Bodyweight Squats

Power
Drop Plyo Pushups--3x3

Strength
Close-Grip Bench Press--Work up to 3x3 at 9 RPE
*310 lbs for 3x3 with no spotter*

Accessory
Close-Grip Bench--Pause+Half Rep+Pause+Full Rep=1 Rep
--225 lbs 3x6--These were brutal for blowing up the lats, triceps, pecs and shoulders.  They force you to explode out of the pause with no momentum and utilize the triceps more which fatigue very quickly throughout the set.

Assistance
Chest-Supported Rows--4x12 with 3 plates

Supplemental Lift
Military Press--3x8 at 65% 1RM Push Press
*150 for 1x6, 2x5--Not where I want to be but I'm addressing my weakness*

Conditioning/Muscle Building--3 Rounds
Incline Dumbbell Press--15, 12, 11
Pull Ups--2xSubmax, 1xFailure
Dumbbell Side Lateral Raises--10

Finisher
Single Arm KB Carry--2 Rounds each arm up and down street and driveway in front of house

Gun Show
Band Triceps Extensions--2x50
KB Hammer Curls--3x8 each arm