20250801 - Bench Volume & Triceps Work

Training Session Focus: Build our triceps strength & reinforce pause under fatigue.

Warm Up:
2 Rounds
10 Banded Triceps Pushdowns
10 Empty Bar Floor Press
5 Push Ups to Down Dog
10 Scap Rows
:30s Banded Shoulder Pass Throughs

Work
1: Pause Bench Press - 3x5@65% (:02s pause)
2: Spoto Press - 3x6@RPE7

Accessory Work:
1: Weighted Dips or Banded Assisted Dips - 3x10
2: Overhead Triceps Extension - 3x12
3: Chest Supported Row - 3x12
Cable Face Pulls - 3x15

Cool Down:
Lat Stretch Over Bench - 1:00 per side
Banded Pull Aparts - 2x20
Supine Box Breathing - 2-3 Minutes