This details my second-to-last upper body workout in my nine-week upper/lower split program. I’m nearing the end of this program and plan to conduct max tests next week, including a conservative test for squats and deadlifts, and a one-rep max attempt on the bench press. Today’s workout focused on preparing for these tests. We started with a max bench top set of two reps at 315 pounds. While these plates appear larger, they are actually 35-pound plates. The lift felt smooth, and I believe I could have completed a few more reps. This exercise primarily serves to build confidence and improve neural efficiency in preparation for my max attempts next week.
My training typically revolves around hypertrophy, operating within the 70-80% range of my one-rep max. This allows for higher volume. However, today’s focus was different, aiming to acclimate to heavier weights. This program’s structure involves manipulating volume over time, using a wave loading model. Volume gradually increases over three weeks, followed by a mini deload where volume decreases slightly before increasing again.
This program structure isn’t universally applied to every exercise, but it provides a general overview of the volume progression. The overhead press (OHP) exemplifies this wave loading approach. Over nine weeks, the OHP set scheme changed, increasing in sets with the same weight for three weeks, then increasing the weight while decreasing the sets, and repeating this pattern. This allows for both volume accumulation and progressive overload. The volume peaks at the end of the phase alongside a moderately increasing weight.
This is a high-frequency program, targeting both upper and lower body three times a week. Today’s session represented the highest volume week, making it quite challenging. We began with OHP, four sets of four reps at 145 pounds. I’ve found that with OHP, increasing sets is a more effective strategy for volume accumulation than increasing reps, as fatigue can set in abruptly.
OHP is arguably my weakest lift. While I believe my technique is sound, I’m open to suggestions for improvement. Any tips on increasing OHP strength would be greatly appreciated.
Next came wide-grip pull-ups, five sets of six reps with an additional 30 pounds strapped to my waist. A common mistake with pull-ups is focusing solely on getting the chin over the bar. A better approach involves focusing on pulling the elbows down towards the sides, which naturally elevates the chin. Maintaining a controlled cadence throughout the entire range of motion is also crucial, emphasizing the squeeze at the top and a controlled descent.
We then moved to close-grip barbell bench press, three sets of eleven reps. I’ve been progressing this lift by adding reps rather than weight. A crucial point about close-grip bench press is that the grip shouldn’t be excessively narrow. A shoulder-width or slightly wider grip is generally recommended to avoid wrist pain and maximize effectiveness. This exercise emphasizes shoulder flexion, targeting the upper chest more than a standard bench press. Additionally, I use a less exaggerated arch on the close-grip bench compared to my max effort sets.
Following this, we performed three sets of ten reps on the bent-over barbell row. I opt for Pendlay rows, as they encourage strict form and minimize cheating. Pulling back at a 45-degree angle engages the mid-traps, lats, and spinal erectors, effectively working the entire back.
Man performing a weighted pull-up
Following the rows, I performed two sets of as many reps as possible (AMRAP) push-ups, using two plates for an extended range of motion. Despite a faster tempo, I maintain control during the negative portion of the rep. I completed 50 reps on the first set and 30 on the second.
Man performing push ups
To counterbalance the pressing volume, I included two sets of 30 banded pull-aparts. This focuses on rear delt activation. I emphasize external rotation at the top of the movement for a stronger contraction.
Man performing a bentover row
The program calls for eccentric accentuated hammer curls, but I substituted concentration curls to emphasize bicep activation and minimize forearm involvement. I focus on supination and driving through my pinky finger while maintaining a loose grip on the dumbbell.
Man performing concentration curls
Finally, I addressed a weak point with neck training. I performed three sets of 20 neck curls, progressively increasing the weight. Gripping the plate from the top prevents cheating with the arms. I also reintroduced weighted neck extensions using a head harness, performing three sets of 10 reps with a 25-pound plate. This marks a return to heavier neck training after a period of using only bodyweight bridges.
