Sunday - Bench and Shoulders
A. Fry Press
20s x 12
30s x 12
35s x 12
40s x 12
45s x 12
50s x 12
55s x 12
B. Shallow Incline Bench
120 x 10
140 x 8
160 x 6
185 x 3- rested 20 sec - 1- rested 20 sec - 1 with 5 sec neg
C. Wide-Grip Pause Bench
205 x 3
3 x 6 w. 155
D1. Stretch Push ups
bw x 12 w. 5 bottom partials and 2 x 6 sec iso holds
bw x 10 w. 5 bottom partials and 2 x 6 sec iso holds
bw x 8 w. 5 bottom partials and 1 x 10 sec iso hold
D2. Bent Over Lateral Raises - 3 x 20 w. 10s
E. Lateral Raises
10s x 15
15s x 9
4 x 6 w. 20s (3 sec neg)
F. Lateral variations
set 1: 10 seated high incline laterals, no rest, 10 standing laterals
set 2: 10 seated high incline front raises, no rest, 10 standing front raises
Set 3: 6 seated laterals, 6 seated front raises, 6 standing laterals, 6 standing front raises
That’s was it but boy am I toast…
As of right now I am trying something different periodization wise to bring up my weak points.
Its going to look something like this
Cycle 1:
A. Exercise targeting the weakest muscle involved in the movement
B. Compound movement variation to strengthen the weak point
C. Main Lift variation
D. Supramax pump exercise
Cycle 2:
A. Compound movement variation to strengthen the weak point
B. Exercise targeting the weakest muscle involved in the movement
C. Main Lift variation
D. Supramax pump exercise
Cycle 3:
A. Main Lift (powerlift)
B. Exercise targeting the weakest muscle involved in the movement
C. Overload Exercise
D. Supramax pump exercise
Cycle 4:
A. Main Lift (powerlift)
B. Overload Exercise
C. Overload Exercise
D. Supramax pump exercise
This is just a broad concept and each of my lifts will be tweaked to how I feel they are best trained but overall this is the gist of it…