Back Up - I missed post a weeks worth of training sessions (again). Rather than going back and catching up a bunch or boring crap I will just start a-new.

As noted you will begin to see some changes to my training each week for the next several weeks (assuming I post it).

Today was a unique day because John Meadows decided to come out today instead of Sat to train Chest instead of Back. He also brought Ken Jackson and Fouad Abiad. 

More so than the strength of these guys what I like training with them the most is the focus of the session. I really think this is one aspect that separates those who will be good from those who can be great. It is also easy to forget this when you are training with other people (who's life and carrier don't depend on their training). This is how I like to train best because I hurt less, make better gains and get's me head off everything else. Once the first work set hit all talk stopped with the exception of verbal cues and technique correction. I'm sure it makes for a shitty video (we did film this and will post later this week) but this is how I like training best.

 

Chest:

Slight Incline Dumbbell Presses
* 6-7 warm up sets with the first 3 being done with a reverse grip
* 3 work sets of 12 with 115 (having not done dumbbell presses for a very long time due to some elbow shit I was happy with this). Ken did something like 170's for 15 reps, I can't remember but we filmed it.
Incline Shoulder Saver Bar
* 4 warm up sets of 5-8 reps
* 3 work sets with progressive 5's up to 225 with a tight tempo
Cambered Bar Bench Press
* 3-4 warm up sets
* Progressive work sets of 8 reps up to a plate and quarter per side

 

Superset:

Spring Bar Contractions with Decline Chain Flies
* one set of failure with each.  For me there was no use it doing any more. I was shot.

 

Shoulders:
Seated Chain Side Raise (swing style)
* 3 sets of 15-30 reps - to failure
Prone Bench Rear Delt Swings
* 3 sets 20-30 reps - to failure

 

Triceps:

Elbows Out Tsunami Pressdowns (this has to be seen to understand - we did film it)
* 4 sets of 15-25 - to failure

 

Here are some videos and IG's from today. Full video will come later this week.

@fouadabiad busting up rear delts at Elitefts with @underthebar @kenkbj and fat boy mountaindog #goonsquad #ifbbgoons

A video posted by John Meadows (@mountaindog1) on