POST COMPETITION UPPER BODY TRAINING PLAN

PRESS DAY

Warm-up
200 partial chins


A1. Push Press
-Rotate between ME and RE work
-Rotate between axle and log (axle for ME work, log for RE work)
-ME always done from rack, RE from floor
--Idea: For ME axle press, work up to heaviest strict press weight, then push press for reps


A2. Pull aparts
-Always 20 reps per set
-Performed between warm up sets


B1. Push press 3x10
-Utilize implement used in exercise A1


B2. Rows 3x6-15
-If movement for A1 was log, use log for rows
-If movement for A1 was axle, use single arm row variant


B3. Pull aparts


C1.  Horizontal press 3x6
-Consider using swiss bar in all instances to protect shoulders
--If using swiss bar in all instances, modify exercise via grip width, incline height, going to floor, using fat gripz, chains, or exercise ball
-Possibly use dips as well for shoulder saving benefit


C2.  Rows 2x6-15
-Same movement as B2

PREHAB
D1. Band pressdowns 1x50
D2. Curls 1x50
D3. Chest circuit




BENCH DAY

Warm up
5 minutes of weighted chins


A1. ROM progression bench


A2.  Pull aparts
-Performed between warm up sets


B1.  Slingshot bench 3x10-Reverse band and catapult acceptable alternatives


B2.  Curls 3x10


B3.  Pull aparts


C1.  Strict press 3x6
-Consider using swiss bar/log for shoulder saving


C2.  Curls 2x10
-Same as movement B2


C3.  Lateral delt work 3x8-20


D.  Kroc rows 1x20