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February

02/13/26

Get Swole Friday

1A	Shoulder Dislocates	2 x 10
1B	Band Pull-Apart	2 x 10
2	Bench Press	5 @ 55%
		4 @ 65%
		3 @ 73%
		3 @ 78%
		2 @ 82%
		1 @ 87%
		1 @ 91%
3A	Standing Curl + Press	4 x 8
3B	Barbell Upright Row	4 x 8
4A	Floor Press	4 x 8
4B	Inverted Row	4 x 8
5	Band Curl	1 x 50
6	Banded Tricep Pushdown	1 x 50

Coach’s Notes

Let’s start with the obvious… we’re working up to a HEAVY single on Bench. Make sure to have a spotter and make sure you’re dialing in your technique on the build-up sets.

Also, be smart.

The single at 87% should work as a great barometer. If that rep feels great, then by all means, let it rip for the last single. However, if that’s an absolute grinder, then there is no need to go up just to get buried. Keep the weight there or even drop down a bit if necessary.

The only other note that I have is Barbell Upright Rows are uncomfortable for some people. If you’re one of those people, switch to either dumbbells or a band – both of which allow for you to find a range of motion that can be much more comfortable than a bar.

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