Bench Press Wendler 5/3/1 Deload Week
Set 1: 5 reps @40%
Set 2: 5 reps @50%
Set 3: 5 reps @60%
Shoulder to overhead 95/75
2 x Rope Climbs between each set (omit these if you can’t do them)
Remember, it’s No-Band-September, so if you aren’t doing pull-ups yet then substitute with ring rows. The more horizontal you are, the harder the ring rows are, so if they are feeling easy to you, get your feet up on a box or lower your rings to you’re closer to being even with the floor. “Shoulder to overhead” means you need to move the barbell from the front rack position to overhead and locked out with control before bringing the barbell back to the front rack position. You can do this with a strict military press, push press, jerk or split jerk. If you are splitting you MUST have both feet under your hips, stable and controlled before you start your next rep.
3×12 triceps extensions either standing or lying on bench (barbell or dumbbell)