A1)
Decline Bench Press (10-15 RP)
Extreme Stretch: Flies for 50 seconds [/quote] Note: Stretch progression usually goes like this: you work up to 1 min at least, better 1.30 on some stretches like the lat stretch or more, then up the weight a bit and work back up in duration. [quote]
Standing Military Press (10-20 RP) [/quote] 12-20 (10 is too low really… Then again, you should start high or above the range for best results and then ride the range down slowly, so to speak. [quote]
Palms up 60 seconds
E-Z Bar Extension (20-30 RP) [/quote] How are you doing these? (setup) [quote]
Dumbbell 50 seconds [/quote] Standard tricep stretch can bother the elbows if you don’t have some real size on the arms, dip-stretch can be used instead if necessary. [quote]
Close-Grip Pulldowns (13-17 RP) [/quote] 15-30RP or at least 15-20. [quote]
Static Hold
Rack Deadlifts (6-9 reps) [/quote] 5-8 followed by 9-12. [quote]
Wide-Grip Pull-Up Hold (With straps)
B1)
Seated Dumbbell Curls (12-20 Reps)
Biceps Stretch (50-60 seconds) [/quote] If the stretch tires your arms out too much, do it after the forearm exercise. [quote]
Cable Reverse Curls (10-15 reps) [/quote] 10-20SS[quote]
Standing Calf Raise (5 second negative, 15 second hold) x 10-12
Dumbbell Hamstring Curl (15-25 Reps)
Hamstring RDL Stretch (6 x 10 seconds) [/quote] I’d use the alternative stretch to avoid low-back issues… [quote]
Back Squat (6-8 reps, 20 rep widowmaker)
Quad Stretch: 50-60 seconds
A2)
Incline Bench Press (10-20 reps) [/quote] 12-20RP or 11-15 (I’d go 12-20 or 15-20) [quote]
Flies Stretch [/quote] Some like to do these after delts/tris because they tend to tire out the shoulders. [quote]
Smith Machine Seated Military Press (10-20 reps) [/quote] 12-20RP (no big deal though, just giving the standard ranges here.) [quote]
Shoulder Stretch
Overhead Rope Triceps Extension (12-20 reps) [/quote] Is that the Justin-Harris thing? 15-30RP. [quote]
Triceps Stretch
Rack Chins (20-30 reps)
Static [/quote] The lat stretch is done after backthickness, or are you talking about a regular static rep? In that case, I would counsel you to leave those out at the beginning and do a blast with just the regular sets/RP… Especially if you’re training clean. Gotta see what your recovery is like past the 6 week mark…
Thanks for the advice man. I am reevaluating where I put certain exercises and will switch out rack deads for hammer strength rows and switch a few other things around to spare the lower back. I will post my changed blast in the BB section in a little.
Decline Bench Press
LT: 275 x 12, 4, 2 (18 REPS)
TT: 280 x 13, 3, 2 (18 REPS)
50 lb flies x 65 seconds
Standing Military Press
LT: 175 x 7, 2, 1 (10 REPS)
TT: 165 x 12, 3, 2 (18 REPS)
Shoulder Stretch x 60 seconds
E-Z Bar Skull Crushers
LT: 125 x 15, 4, 3 (22 REPS)
TT: 135 x 8, 4, 2 (12 REPS) ***
45 lb dumbbell stretch x 70 seconds
CG Pulldown
Stack x 15, 5, 3 (23 REPS)
Stack (more this time, different gym) x 15, 5, 3
10 second static
Hammer Strength Iso-Row
5 plates each side x 9
3 plates each side x 27 (controlled negative after 20 power reps)
Wide-Grip Pull-Up Stretch: 70 x 70 seconds
Today was a pretty awesome day and the first day of the second cycle of the blast. I went up in everything except triceps skull crushers which was very weird and I believe had something to do with the different bars, but thatâ??s ok. I switched out rack pulls for the HS Iso Rows to salvage the lower back and I loved them today and felt pretty strong with the 5 plates on each side. Overall, a great day, and am preparing myself for squats on Wednesday.
Seated Dumbbell Curls (2 at a time)
LT: 50 x 14, 5, 6 (25 reps)
TT: 55 x 14, 5, 3 (22 reps)
Biceps Stretch x 60 seconds
Reverse Cable Curls
LT: Plate 5 (other gym) x 12 LR
TT: Plate 5 (New Gym) x 15 LR
Standing Calf Raises
LT: 140 x 12 (5 second negative, 15 second stretch)
TT: 160 x 12 (5 second negative, 15 second stretch)
Back Squat:
LT: 425 x 5 (grinders), 300 x 20
TT: 425 x 7 (Smooth), 315 x 20
Lying Hamstring Curls
LT: 125 x 14, 5, 6 (25 reps)
TT: 140 x 20, 5, 3 (28 reps)
Today was a great training day. The curls felt awesome and really strong and so did the reverse curls each with a little more weight than the previous same day. Last B1 I did 425 x 5 on the squats and all the reps were tough, this time 425 x 7 was really easy and I think that I would have gone for 8, but I wanted to conserve a little for the widow maker which was awesome as well at 315 x 20. Great overall day, and ready for A2 round 2 on Friday.
Incline Smith Machine Press
280 x 7, 3, 2 (12 reps)
Fly Stretch: 50 x 60 seconds
Machine Shoulder Press
150 x 7, 5, 3 (15 reps)
Shoulder stretch x 60 seconds
Overhead Triceps Extensions
Stack x 20, 11, 5 (36 reps)
Dumbbell Stretch 45 x 60 seconds LR
Pull-Ups
45 x 12, 3, 2 (17 reps)
Bentover Barbell Rows
365 x 6
315 x 12
Pull-Up Hang : 70 lb x 60 seconds
Good day with good intensity. Had to switch up a few exercises from the previous A2 session due to issues with machines and spotting, but I still hit it pretty hard. The Rows felt much stronger than the last week even though the reps were only a few more.
EZ Bar Curl
LT: 115 x 14, 5, 3 (22 reps)
TT: 120 x 14, 5, 2 (21 reps) slower negative
Biceps stretch x 60 seconds
Pinwheel Curls
LT: 95 x 12 lr
TT: 100 x 12 r 10 l
Leg Press Calf Raise
LT: 2 plates each side x 12 (15 sec stretch, 5 sec neg)
TT: 3 plates each side x 12 (same tempo)
Hack Squat (diff machine than last time)
LT: 5 plates each side x 9, 2 plates each side x 30
TT: 4 plates each side x 10, 2 plates each side x 30
Quad stretch x 60 seconds
Dumbbell RDL
LT: 125 x 12
TT: 125 x 15
Hamstring stretch x 60 seconds lr
Today was a great day with all my lifts feeling really strong. The curls felt great and so did the calf raise. The hack squat was much harder but the machine was different than last weeks, however, I still dd 2 plates x 30. Will see next time I do this workout if I can complete reps with 5 plates on each side. Overall, a great day and I am getting amped for deadlifts on Wednesday where I will hopefully shoot for 500 x 7-10.Â
Hammer Strength Shoulder Press
220 x 12, 3, 3
Shoulder stretch x 60 seconds
Smith JM Press
185 x 12, 5, 3
Dumbbell triceps stretch x 70 seconds lr
Wide grip pro pulldowns
220 x 25, 5, 4 +10 second static
Deadlifts
500 x 2, 3 (felt terrible)
Everything felt great today except for deadlifts. Last Session I got a pretty easy 6 and this time 2 felt like hell. I just didn’t get my groove and  one with that because all my other lifts went up. Overall a good day, slightly disapointing because of the deads, but can’t let one bad exercise ruin all the other good ones.Â
Preacher Machine Curl
LT: 120 x 15, 5, 4 (24 reps)
TT: 130 x 15, 5, 3 (23 reps)
Biceps stretch x 60 seconds
Hammer Curls
LT: 50 x 15
TT: 55 x 15
Seated Calf Raise
LT: 90 x 12 (15 second stretch, 5 second negative)
TT: 135 x 12 (15 second stretch, 5 second negative)
Leg Press
LT: 9 plates each side x 10, 7 plates each side x 20
TT: 10 plates each side x 9, 7 plates each side x 25
Quad stretch x 60 seconds
Hamstring Seated Curls
LT: 140 x 20, 10, 5 (35 reps)
TT: 160 x 17, 8, 5 (30 reps)
Hamstring stretch x 60 seconds LR
Today was absolutely awesome an I hit PRs on all exercises in a huge way. Curls both felt amazing and significantly stronger than the previous time. I felt the calves a ton more as well. Leg press felt amazing and the 7 plates x 25 reps was awesome and all In a row with no pauses. Overall, an amazing day that made up for last workouts poor finish with deads.
Decline Bench Press
LT: 280 x 13, 3, 2 (18 reps)
TT: 295 x 11, 3, 2 (16 reps)
Fly stretch: 55 x 60 seconds
Barbell Standing Military Press
LT: 165 x 13, 3, 2 (18 reps)
TT: 170 x 12, 2, 2 (16 reps)
Shoulder stretch x 60 seconds
E-Z Bar Skull Crushers
TT: 125 x 13, 4, 3 (20 reps)
Dumbbell triceps stretch: 50 x 70 seconds LR
Close-Grip Pulldown
LT: Stack x 15, 5, 3 + 10 second static (23 reps)
TT: Stack + 10 lb x 13, 5, 2 + 10 second static (20 reps)
HS Iso Row (overhand and 2 at a time)
LT: 5 plates each side x 9, 3 plates x 27
TT: 5 plates + 5 each side x 9, 3 plates x 20 with slow negative
Wide grip pullup stretch x 65 seconds with 70 lb dumbbell
Some pretty intense training today, probably the most intense session of this type so far. Really bumped it up today on the decline bench and did well with it and I believe that set the tone for the day. Overall, all lifts are improving and I am feeling and seeming visibly bigger, very happy after today. Wednesday is a squatting day and I am ready to kill it. Â
Back Squat
LT: 425 x 7, 315 x 20
TT: 430 x 8, 315 x 20 (much smoother)
Quad stretch x 70 seconds
Dumbbell RDL (moved from other day)
LT: 125 x 15 (Sloppy)
TT: 125 x 15 (3-5 second negative, extremely controlled)
Hamstring Stretch x 60 seconds LR
Today was an absolutely amazing day. Every exercise felt sick. I felt superhuman while squatting. When I unracked 430, it felt like 315. 8 reps were clean and I may have been able to crank out 1-2 more, but I was set with 8. Even though I didn’t move up in weight on the widow maker, I dominated 315. I cranked out 15 reps nonstop, paused, then hit 5 more. Unreal day, controlled insanity.Â
Incline Bench Press
2 blast sets: 225 x 10, 255 x 5, 225 x 5
Incline DB Flies: 50 x 12, 55 x 10
Barbell Curls: 95 x 6, 115 x 6, 135 x 8, 145 x 6
Alternting DB Curls
55 x 7 LR, 60 x 7 LR, 65 x 5 LRÂ
Changing up my routine to one that has more volume. I like to switch things up like this monthly, it has worked for me in the past. 275 x 10 felt great on the bench press, I haven’t done bench in nearly 2 months. Great workout.
