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 back training session was just a deload day with some decreased intensity and volume. Still a decent amount of work, enough to make it feel like I did something, but a much different pace then what I was doing the past couple weeks. Designed to get in and out after working with some clients.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
3x10 per arm
B1) Lat Pulldowns
3x8
C1) DB Pullovers
3x10
*Good and slow, focusing on the stretch and contraction.*
D1) DB Chest Supported Rows
3x8
E1) Walking KB Shrugs
3x50 yards
F1) Sit Ups off GHR
3 sets, max reps
F2) Standing Calf Raises
6x8
