Relentless Minnesota, despite some of the trials, had an awesome result in the end. A PR squat at 123, a PR deadlift at 123 and an all-time PR total of 1122! Now, I am moving on to Physique prep training and dieting. First show is Junior Nationals June 12 & 13. These 10 weeks will continue to focus on my weak points (shoulders, quads and some more separated hamstrings) as well as groove my raw bench work a bit. Amit Sapir is doing my diet and nutritional needs this year. Training details will be laid out as we go. If you have any questions regarding diet, training, programming, and more, just send me a question!
Today is bench day. Some definite pec work was hit, but I'm going to be concentrating on my bench as well, cuz, let's face it, I don't need my pecs worked for physique. They get absolutely shredded when I diet down and since I don't have fake boobs, well, that's all I'll say.
So bench work remains in with some direct chest work and then of course more shoulders on this day cuz that's a weak point of mine.
WEDNESDAY- Bench/shoulders
Bench- 1" closer than normal grip- 4x6 @ 135
Bench- 1" wider than normal grip- 4x6 @ 135
NOTES: Probably could've gone a little heavier. This was supposed to be an RPE of 7. But it's week 1 and I also didn't want to get into the bad habits that I'm trying to fix. Some sets felt decent. Others felt off. Scott Paltos noticed (since we are working on my right lat issue and keeping that retracted AND depressed) that my butt is also shifting and it gets progressive on each rep. Hmmm.. Gonna look into this a little more and see what's going on.
http://www.youtube.com/watch?v=76c9p88s2Qc
Slight Incline w/ mini band around back - 4x6 @ 45/50
superset with
Slight Incline Flyes - 4x3 w/ stretch hold
NOTES: Little touch and go with the shoulder tie-in by the time I got to the last set. Not terrible, but definitely felt it. So last set cut the stretch a little short. But overall, still got my pecs pretty good.
Leaning Side Laterals - 4x swole
Tates - 4x20
superset with
Zottman Curls - 4x8
Banded Overhead Press - rest pause sets to swole/failure