Last hypertrophy phase (about a year ago) you will recall me having issues firing my pecs. Julia worked with me in modifying a ton of exercises to isolate and activate them more. I am going to say that went a long way cause I did not need to do any modifications today and I was able to activate and SMOKE them this entire training day, as the heading said, this day gave me a HUGE pump.
Day 2 – Bench/Upper
A. Incline bench – do your normal warm up sets then 3x6 @ RPE 8 (DO NOT FAIL or I will fight you). Then drop load about 30% and do 3x5/5/5 at Close/Medium/Wide grips (That percentage is a guesstimate so if you do your first set and struggle bus it, drop it down for the following sets. Again, don’t fail.) 225,225,245 drop 170
B. Fat bar/Fat Gripz 3 board, Close grip – 3x12 225
C1. DB Incline Tate press – 3x12 25,35,40 C2. Cable rear flyes – 3x20 #2
D1. EZ bar Dead stop skullcrushers – 4x10: 6(10’s) drop set last set (oops): 75 D2. Low row with rope – 4x12: #12,12,13,14 drop set last set (oops): #12
E. Run the rack Lateral raises – 2x10each weight (start at what you can do for a heaviest set of 10, then drop 5-10 pounds each drop til you get to lightest weight. Example, 30’s, 25’s 20’s, 15s, 10s) 40,30,20,15,10,5