Blogs about: Dynamic Upper
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Dynamic Upper Template
This is a great template for your dynamic upper days. Bench Press Even if you don’t have bands, this should be speed work Do many warmup sets (5-10 is a good range) Work up to 50% 1RM on the bar… more →
Tuesday: 130402 (3-5)
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wrote 1 month ago: WEEK 3: Day: 5 DE Upper Body: Paused Speed Bench: 5×2 @ 65% of 1RM (#) Accessory: Triceps Exerc … more →
Monday: 130325 (2-5)
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wrote 2 months ago: WEEK 2: Day: 5 DE Upper Body: Paused Speed Bench: 6×2 @ 60% of 1RM (#) Accessory: Triceps Exerc … more →
Sunday: 130317 (1-5)
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wrote 2 months ago: WEEK 1: Day: 5 DE Upper Body: Paused Speed Bench: 8×3 @ 55% of 1RM (#) Accessory: Triceps Exerc … more →
Saturday: 130309 (4-5)
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wrote 2 months ago: WEEK 4: Day: 5 DE Upper Body: Paused Speed Bench: 8×3 @ 55% of 1RM (#) Accessory: Triceps Exerc … more →
Friday: 130301 (3-5)
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wrote 2 months ago: WEEK 3: Day: 5 DE Upper Body: Paused Speed Bench: 8×3 @ 55% of 1RM (#) Accessory: Triceps Exerc … more →
Thursday: 130221 (2-5)
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wrote 3 months ago: WEEK 2: Day: 5 DE Upper Body: Paused Speed Bench: 8×3 @ 55% of 1RM (#) Accessory: Triceps Exerc … more →
Wednesday: 130213 (1-5)
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wrote 3 months ago: WEEK 1: Day: 5 DE Upper Body: Paused Speed Bench: 8×3 @ 55% of 1RM (#) Accessory: Triceps Exerc … more →
Tuesday: 130205 (4-5)
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wrote 3 months ago: WEEK 4: Day: 5 DE Upper Body: Speed Bench: 9×3 (#) Accessory: Shoulder/Triceps Exercise: 4-5 … more →
Monday: 130128 (3-5)
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wrote 4 months ago: WEEK 3: Day: 5 DE Upper Body: Speed Press: 9×3 (#) Accessory: Shoulder/Triceps Exercise: 4-5 … more →
Thursday: 130117 (2-4)
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wrote 4 months ago: WEEK 2: Day: 4 DE Upper Body: 1. Speed Bench: 9×3 (#) Accessory: 2. Shoulder/Triceps Exercise: … more →
Thursday: 130110 (1-4)
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wrote 4 months ago: WEEK 1: Day: 4 DE Upper Body: 1. Speed Press: 9×3 (#) Accessory: 2. Shoulder/Triceps Exercise: … more →
Thursday: 130103 (3-4)
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wrote 4 months ago: WEEK 3: Day: 4 DE Upper Body: 1. Speed Bench: 9×3 (#) Accessory: 2. Shoulder/Triceps Exercise: … more →
Thursday: 121227 (2-4)
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wrote 5 months ago: WEEK 2: Day: 4 DE Upper Body: 1. Speed Bench (with minibands): 9×3 (40% of 1RM) Accessory: 2. S … more →
Thursday: 121220 (1-4)
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wrote 5 months ago: WEEK 1: Day: 4 DE Upper Body: 1. Speed Bench (with minibands): 9×3 (40% of 1RM) Accessory: 2. S … more →
Friday: 121207 (2-5)
— 1 comment
wrote 5 months ago: WEEK 2: Day: 5 DE Upper Body: 1. Speed Bench (with minibands): 9×3 (40% of 1RM) Accessory: 2. S … more →
Thursday: 121129 (1-5)
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wrote 6 months ago: WEEK 1: Day: 5 DE Upper Body: 1. Speed Bench (with minibands): 9×3 (40% of 1RM) Accessory: 2. S … more →
Wednesday: 121121
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wrote 6 months ago: Assistance: Triceps Exercise: 4-5×8-12 Back Exercise: 4-5×8-12 Shoulders Exercise: 4-5 … more →
Tuesday: 121113 (4-1)
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wrote 6 months ago: WEEK 4: Day: 1 Optional Olympic Weightlifting: EMOM 6: 3-Position Power Snatches + 1 Overhead Squat … more →
Monday: 121105 (3-1)
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wrote 6 months ago: WEEK 3: Day: 1 Optional Olympic Weightlifting: EMOM 6: 3-Position Power Snatches + 1 Overhead Squat … more →
