Originally posted by Kamm
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I am training just through Wednesday before taking off 4 days to chill with my wife in family and Nashville. Then, PRECONTEST PREP BEGINS!!!
Power, hypertrophy, whatever? So, today I took the best of the past few weeks and just rolled into one.
Blowing Up Chest, Delts & Tris:
I say blowing up, because my chest, delts and tris felt more huge during this workout than ever before! Definitely added a little thickness this offseason.
Flat Bench w/ Purple Bands 3RM
The purples doubled make this SUPER heavy and brutal with over 110 lbs of tension!
95 x 3
115 x 3
135 x 3
155 x 2.5 ----> missed
Flat Bench w/o Bands
Just feels weird after the band work. Nice & controlled
185 x 10
225 x 7 + 1 w/spot
225 x 6 + 2 w/spot
Machine Chest Squeezes
110 x 15
120 x 13
120 x 11
Hammer Incline Press
115/side x 10
140/side x 9
140/side x 7 + 3 after a few breaths
Shoulder Stability Presses w/ Dangling Weights
165 x 9
165 x 8
165 x 8
DB Lateral Raises
Bringing in front for a little power.
35 x 10
40 x 7
40 x 6
- SUPERSET -
Rope Pulldowns
3 sets x 100 ----> not much rest between sets after the last set of presses
Overhead Rope Extensions
1 set x 80 lbs and 2 sets x 85 lbs
Lying Kickbacks & Close-Grip Bench Pushups
20's and BW for 3 sets -----> absolutely finished
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