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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With only hitting my chest and shoulders once a week again, we're having to try to crank some more volume in just one session previously to what I was doing, with it divided up a bit more. Still a really good training session, and it was nice to have some heavy pressing come back into the mix. I'm still not really pushing as hard as I normally would if I was going to be doing a meet, but getting up in the mid-high 200's for reps felt good again.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
A1) Swiss Angle Bar Bench Press
Worked up to a hard set of 8
B1) Incline Bench Press
Worked up to a hard set of 6
C1) Floor Press
4x6
D1) Deficit Push Ups
3 sets, max reps
E1) Seated Overhead Press Machine
3x10
F1) Reverse Pec Dec
3x20
G1) 6 Way Shoulders
3x10
