The following details my base/primary chest, shoulder and triceps workout from Monday evening at Kirkland Gold’s Gym. This particular workout was part of the John Meadows program I began leading up to my competitions. I’m basically jumping back onto the program for one week before going back into depletion-mode for the Chicago Pro. I still tempered the intensity and weight I lifted to ensure injury avoidance this close to competition. Christina joined me for the workout and here is what we did…
Incline Dumbbell Press
Set 1 x 8 reps with 55lbs
Set 2 x 8 reps with 70lbs
Set 3 x 8 reps with 85lbs
Set 4 x 8 reps with 95lbs
Set 5 x 8 reps with 100lbs
Set 6 x 7 reps (failure) with 110lbs
*Press to ¾ lockout and continue climbing in weight doing sets of 8 reps until you can no longer get 8 reps.
HBT Flat Barbell Bench Press
Hanging Band Technique (HBT) is a training tip I picked up from T-Nation and was not part of John’s program today – FYI.
Set 1 x 5 reps with 225lbs + 10lbs via HBT each side
Set 2 x 5 reps with 225lbs + 10lbs via HBT each side
Set 3 x 5 reps with 225lbs + 10lbs via HBT each side
Set 4 x 5 reps with 225lbs + 10lbs via HBT each side
Set 5 x 5 reps with 225lbs + 10lbs via HBT each side
*John did call for 5 sets of 5 reps on bench press today. I initiated the HBT. The first set should be relatively easy and you should barely get all 5 reps by the final set. Aim to train explosively.
Here is a video of my second set:
[youtube=https://www.youtube.com/watch?v=BCwndqPNH6I]
Superset: Max Tension Machine Fly & Dips
Max Tension Machine Fly x 8 reps with 210lbs
Immediately followed by…
Dips x failure (6-8 reps) with bodyweight
*The key on the max tension fly is to use a heavier than normal weight and only take the handles ¾ of the way and pause while flexing your pecs as hard as possible for a 1 second count. On the dips simply be sure to work deep into the bottom of the movement to get a good stretch and go to failure. I performed the superset for 3 rounds.
Here is a video of my final set:
[youtube=https://www.youtube.com/watch?v=uRX7KJ0wT_4]
Superset: Cable Rear Laterals & Face Pulls
This was a deviation from a single rear delt machine exercise as prescribed by John – FYI.
Cable Rear Laterals x 30 reps with 15lbs
Immediately followed by…
Face Pulls x 10 reps with 110lbs
*Hold the contraction for a split second in the flexed position on the cable rear laterals. On the face pulls I prefer to do an explosive concentric phase, hold the contraction for a 1 second count and then use a 3 second tempo on the eccentric. I performed the superset for 3 rounds.
Superset: Dumbbell Side Laterals & Front/Overhead Raises
This was also a deviation for John’s program which called simply for side laterals – FYI.
Dumbbell Side Laterals x 12 reps with 30lbs
Immediately followed by…
Front/Overhead Raises x 10 reps with 40lbs
*Nothing special on the side laterals besides using a weight in which you can maintain good form. I personally hate front raises, but like wide grip front raises with a barbell when taken all the way overhead. At the top be sure to contract your delts and traps hard. I performed this superset for 3 rounds.
Here is a video:
[youtube=https://www.youtube.com/watch?v=3zvhjSQoxqs]
Single D-Handle Triceps Pushdowns
Set 1 x 12 reps with 50lbs
Set 2 x 10 reps with 50lbs
Set 3 x 7 reps with 50lbs
Set 4 x 6 reps with 50lbs
*The key here is to use a supinated (palms up) grip and flex hard in the contracted position. Also, I only rested 20 seconds between sets. It’s okay if you lose reps as you go along.
EZ Bar Triceps Extensions
Set 1 x failure with 70lbs
Set 2 x failure with 70lbs
Set 3 x failure with 70lbs
Set 4 x failure with 70lbs
*The key here is to go to failure on every set with a weight in which you hit failure around 8-10 reps. I used a flat bench and brought the bar behind my head to achieve a better stretch.
That concluded this base/primary chest, shoulder and triceps workout.
Train hard!
Mark