Physical Subculture

Warm up like a max effort day.

Them start doing singles at 90% of max.  Don’t go heavier, but keep doing singles with failry short rest periods (20-40 seconds).  See how many you can do, 12 being the goal.

Then: Heavy press from pins.  High pins for very small lockout.  Go heavier than max. 3 sets at least, more if you can keep going heavier.

Static press.  From pins right at bottom level on an incline press with about 55% of your bench max, get the bar up about an inch and then  hold it there for 20 seconds.  Follow this with full range of motion inclines immediately after for as many reps as you can.

Clubbel mills, 3-5 minutes, switching hands at will.

Clubbell mills.