I was doing some reading on strength and progressive training. An alternative method was brought up, where you take a weight, and the first week you do 3 sets of 5 standard reps. Next week you do 3 sets of 5, except on the lowering portion you take 5 seconds to lower it and then go back up as fast as you can. The following week, you lower a bit and hold for 2 seconds, half way point, 2 seconds, at the bottom, 2 seconds, and then back up. On the 4th week you do the same as the 3rd week, only on the lifting portion. From what I was reading at T-Nation, a person can expect 10 to even 15% increase on the lifts. I’m looking forward to seeing how well this works.
Before we get to the action of today’s workout, I wanted to share with you guys a great video series on fixing squat form to get the best out of it. This really helped me out, as well as a lot of other cats. So, I recommend giving it a watch, even if you think you’re Mark Bell. Have a look see here.
Pre-Workout: 2 scoops of C&C Muscle Milk, 1g of Kre-Alkalyn Creatine.
Intra-Workout: 24oz of Gatorade, 1 scoop of BCAA with a 4:1:1 profile.
RP = Rest Period.
Flat Bench: 245×5, 5, 5, 3-5 minutes RP.
Machine Bench: 225×11
The Machine Bench set is done immediately after the final Flat Bench set. I love the Machine Bench because you get a great contraction in the chest and it hits the triceps really well too.
Dumbbell Overhead Press – 50×10, 10, 10, 60sec RP.
One of the all time best exercises, baby. Of course, this is standing. Nuts to that sitting crap. When you go standing, your whole body comes into play. Plus you gotta clean those suckers up first before pressing them.
Dips – bodyweight of 260×9, 8, 9, 60sec RP.
One of the all time greatest exercises, as it helps to build your shoulders, triceps, and chest. But please be careful when you do these bad boys and don’t deep too low, you can injure your rotator cuff, and I even knew a guy who ripped his pec clean off his chest. Ouchie.
Cable Incline Flyes – 20×10, 10, 10, 10, 10, 30sec RP.
Set the arms low to the ground, and then make the handles meet about face level, like you’re doing a dual-Ryu Dragon Uppercut. SHOYUKEN!
Over-Head Tricep Machine – 80×10, 70×10, 50×10, 40×8, 30×8, 20×8, 15×6
This was done as one giant dropset.
EZ Bar Over-Head Tricep Extension – 45×13, 8, 8, 15sec RP
I’ve never done these before, but they were great.
Seated Shoulder Lateral Raise – 15×10, 10, 10, 10, 10, 10x Till failure, 7.5x Till Failure, 5x Till failure, 15second rest.
These make a big difference when you’re seated. It really brings in the traps & rear delts as I mentioned up above. To add some more intensity to these, immediately after the last set I did a drop set, grabbing the 10s and going until failure, then grabbed the 7.5s, followed by the 5s and did the same. It gave me a really deep burn in my middle delt, traps, and rear delts. I recommend giving this shoulder set a try next time you’re working them, and seeing for yourself. Matter of fact, my traps have clearly grown, and I contribute a good part of that to these.
Incline Cardio – 15 minutes. I simply aim to burn 100 calories, and I’ve been reaching it within 15 minutes lately.
Post-Workout: 30g of Whey Isolate, 1g of Kre-Alkalyn Creatine.
See you cats tomorrow for some deadlifts and such during the Pull Day.