On the close grip bench give me a 3 second eccentric (negative), a slight pause at the chest, then explode to the top. Make sure you are choosing a weight that allows you to keep a controlled eccentric. We’ll be going heavy next week for sets of 3. Same deal with the strict pull-ups. 3 second controlled eccentric to full extension, then pull your chin above the bar.
Enjoy the hypertrophy work. On the banded hammer curl I want you to give me a 30 second isomeric hold at the top, then immediately hit the DB alternating hammers. Slow and controlled on the banded tricep extension. Cables are fine as well if you prefer those or don’t have bands. I prefer bands because it’s easier for me to choke up on them or ease off without having to adjust the weight on a cable.
The engine builder is pretty straight forward. Get after it.

By Brian T

Hey guys, I'm Brian. I've been in the military around 11 years at this point in 11 and 18 series jobs. I started Modern Athlete Strength Solutions not just to give it the cool nickname of MASS, but to provide free strength and conditioning training to those that want to cut through the BS, not pay $100 for a generic program, and develop their athleticism through qualified S&C coaches. I am also the Executive Director at Operation RSF, a 501c3 non-profit that provides education and community initiatives on how fitness benefits mental health.

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