Last week for Floor Pressing.
Work up to a 3 rep max by adding chains to each side of your 50% weight like last week.
Once you can't do three reps, go for a single, add another chain cluster and try ONE MORE time
Tricep Extensions of any sort, but make sure that each of the 6 sets of 8 is horrible.
Seated DB Overhead Press: Work up slowly in weight to a 12 rep max. If you reach the 100 lbs dumb bells STOP!
Face Pulls: 4x15x med band
4 way neck: 1x25x4.5
Shrugs: 4x10x455
I strained my pesky pec today. Not sure of the severity but I couldn't go beyond a CHAIN on the floor press. A stink'n chain!!! I knew it was coming last week. So I IMMEDIATELY went to "Hab'n"
Here's what I did.
Bench Press: 13x13x45
Incline Bench Press: 13x13x45
Cable Horizontal Flex: 13x13x15
DB Overhead Press: 13x13x15
DB Lateral Raise: 13x13x15
4 way neck: 1x25x4.5
Shrugs: 4x10x455
I'll see how bad it gets. Doesn't seem terrible. Short term inconvenience.