The Grind

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For Bench Press today, Ideally, all 5 sets of 5 reps are done at the same 65-70% weight – warm-up to it first. If you don’t know your 1RM, it should feel heavy but do-able for 5 reps. Then, partner up to help time each other for Part 2, taking 2-3 attempts for fastest time of each couplet. Give yourself some rest between attempts! Finally, we've got our max plank test - one of our benchmarks that you can expect to see a couple times a year. Ideally plank is on the forearms. Keep the pelvis tucked, ribs down, shoulder blades PRESSING the ground away, and hips in line with the shoulders.