Recap

So finally I am going to recap what we did during the past 4 weeks:

Week 1:

ME Lower

3 Rep Max Low Bar Good Morning

ME Upper

Narrow Grip Bench Press

DE Lower

10-12 x 2 @ 50% Banded Speed Box Squats

DE Upper

9 x 3 @ 40-50% Banded Bench Switching Grip from 3 at Narrow, 3 at Mid, 3 at Wide


Week 2

ME Lower

Max Wide Stance Box Squat

ME Upper

Max Chain Bench Press

DE Lower

8-10 x 2 @ 55% Banded Speed Box Squat

DE Upper

9 x 3 @ 40-50% Banded Bench Alternating Grips


Week 3

ME Lower

Max Sumo Deadlift

ME Upper

Max Banded Strict Press

DE Lower

6-8 x 2 @ 60% Banded Speed Box Squats

DE Upper

9 x 3 @ 40-50% Banded Bench Alternating Grips


Week 4

ME Lower

Max Banded Box Squat

ME Upper

Skipped

DE Lower

6-8 x 1 Speed Deadlift Pulls (light)

DE Upper

9 x 3 @ 40-50% Banded Speed Bench Alternating Grips


Accessory work included: Glute Ham Raises, Seated Good Mornings, Back Extensions, Standing Banded Abdominals, GHDs, Ring Pushups, Dumbell Tricep Rollbacks, JM Press, Tate Press, Banded Good Mornings, Banded Tricep Extensions, Banded Abduction.