After having set an all-time PR on my equipped bench press with 457lbs, I'm taking the next 12-16 weeks to focus on hypertrophy training. My wife is beginning to diet to do a show within the next year, so I'm shifting this time to join in her footsteps for support. I'm hoping to compete again before the end of 2019.
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Monday was Memorial Day, and we had modified gym hours for the day. So luckily I got my training session done earlier than usual. This was a great, tough training session that left my lats pretty destroyed. Abs and calves were a good change of pace as well.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
4x10 per arm
*For these I did them sideways to mix up the stretch and contraction.*
B1) Rack Pulls with Shrug vs Chains
Worked up to a good set of 6; and then did a big drop set (3 drops)
C1) Pull Ups
6 sets, max reps with (+25lbs)
*For these I did two sets with three different grips - supinated, pronated, neutral.*
D1) Band Straight Arm Lat Pulldowns
4x10
*Good and slow, focusing on the stretch and contraction.*
E1) Hanging Leg Raises
4x10-12
E2) Pit Shark Calf Raises
6x20
