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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This Monday training session was similar to the previous week but with a little bit more volume and some slight exercise variations to keep things fun. Really started to push things a bit more this week than last week. This was a much needed session after a long day.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
A1) Meadows Row
Worked up to a hard set of 8 per arm; then did 3 more sets there
B1) Cambered Bar Pendlay Rows
4x8
C1) DB Rows
Worked up to a hard set of 8 per arm; then immediately did 2 drop sets
D1) SSB Back Extensions off GHR
3x12
*Good and slow, focusing on the stretch*
E1) Wtd Hanging Leg Raises
4x15
F1) Pit Shark Calf Raises
3x10+10+10
*10 full reps, 10 partials from the bottom, 10 partials at the top*
