Name: Playbook - Cody Wright - W5/D1 (3x2 @ 90% , 1x1 @ 92.5%)
Uploaded: 2023-11-29T17:56:47.069Z
Duration: 45 min
Description: W5/D1 (3x2 @ 90% , 1x1 @ 92.5%)

Getting to heavy bench loads this week.

Volume is going down, loads are going up.

If you want you can add another set. Base it off feel for the week.

'- From seated support your elbow inside your knee
- Holding the dumbbell in your hand rotate your hand down
- Rotate your hand back up (externally) to the starting position
- Switch arms and repeat

Seated dumbbell external rotations

Bent over rear Delt row

Getting to the peak here.

3x2 @ 90% … if you don’t have 90% for the day take a couple % off and get good sets of 2

1x1 @ 92.5% 
Not going for a PR here, just getting used to hitting that heavy weight. Go for perfect form here.

Barbell bench press

Close grip barbell incline bench press

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

30s close grip push ups 
30s feet elevated push ups
30s regular push ups 
30s hands on bench push ups

Push ups

Push Up Varations

W5/D1 (3x2 @ 90% , 1x1 @ 92.5%)

W1/D1 6x4 (80%)

Trev

Started out like I wasn’t feeling anything but ended up realizing it would loosen up my body to accept the torture towards the end!

W5/D1 (3x2 @ 90% , 1x1 @ 92.5%)

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