Press Domination 1.0

Week A:

Monday -

  • Fat Grip Bench Press 3RM (+2.5-5lbs ea week)

  • Squat 5RM; Backoff 90%X5X4

  • Good Mornings 5X5 (+5lbs ea session)

  • Kroc Rows 5X10 reps each arm

Wednesday-

  • Fat Gripz Press 4X4 (+2.5lbs)

  • Volume Front Squat 3X8 (start at 65% of 1RM and add 2.5-5lbs ea session)

  • 3X60yd Dog Sled Push/Pull (+5-10lbs ea week)

Friday-

  • Box Squat 3RM

  • Fat Gripz Incline Bench Press 6X4 (+2.5-5lbs ea session)

  • Deadlift 5/3/1*

  • Hypertrophy Circuit - Four rounds of 7 Barbell Step-ups (reps ea leg); 10 Single Arm Landmine Press; 15 Banded Triceps Ext; 10 Ring Dip Knee Raises

Week B

Monday-

  • Fat Gripz Press 3RM (+2.5lbs ea session)

  • Box Squat 5X5 (+5lbs ea session)

  • Romanian Deadlift 5X5 (+5lbs ea session)

Wednesday-

  • Fat Gripz Bench Press 5RM; Back off 90%X5X4

  • Tempo Front Squat [2-1-0] 5X3 (+2.5-5lbs ea session) - Light weight

  • 3X60yd Dog Sled Push/Pull (+5-10lbs ea week)

Friday-

  • Fat Gripz Push Press 5X3 (3RM Press weight from Monday)

  • Deadlift 5/3/1

  • Dynamic Effort Squat 50% 1RM with chains 10X2 OTM (+2.5lbs ea session)

  • Assistance Work Circuit - Four rounds of: 10 Buffalo Bar Incline Bench; 20 Banded Lat Pull-downs; 10 Bulgarian Split Squats (reps ea leg); 10 Reverse Hypers; 5 GHD Sit-up and Hold

*5/3/1 Calculations for Deadlift - 1RM X 90% = Calculation Weight

Week 1 - 65%X5, 75%X5, 85%X5+

Week 2 - 70%X3, 80%X3, 90%X3+

Week 3 - 75%X5, 85%X3, 95%X1+

Week 4 - Deload - 40%X5, 50%X5, 60%X5

Heidi Coffman