This was week 3 in my swiss bar incline bench progression. I've been using 5/3/1 for set/rep scheme with a low training max so the reps stay a little higher. I'm using this as a supplemental movement on my secondary bench day, which will become my dynamic effort day again next week as I begin preparing for my meet in October.
A. Neutral Grip Lat Pulldown (with hold at bottom) - 5x10
B. Paused Incline Bench w/ Swiss Bar (middle grip) - "3s" week in 5/3/1
[youtube=https://www.youtube.com/watch?v=iNkVorV6Ge8]185x3
215x3
235x3+ (8)
C1. Down Sets with Wide Grip - 5x12 w/ 145lbs
C2. Seated Mid-Back Shrug on Cable Row (scapular retraction) - 5x10
D. Shoulder/Trap Circuit - 3 sets
*Dumbbell side laterals - 15
*Face Pulls - 15
*Dumbbell Shrugs - 15
E1. Tricep Pushdowns - 3x20
E2. Tate Presses - 3x10
F. Dumbbell Curls - 4x20
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