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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Tuesday's training session I was able to crank out before clients got into the gym. As with the rest of the week, I still kept things on the similar side of things but cranked the volume just a tad bit more. I really had a good shoulder pump by the end of things and felt really good! Incline pressing with the axle bar as been a good change of pace for me.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
A1) Slight Incline DB Bench Press
Worked up to a good set of 10
B1) Axle Incline Bench Press
3x8
C1) Incline Cambered Bar Bench Press
3x6; then two drop sets
*This stretch and contraction was crazy after the previous work*
D1) Dips
4x10
*I really slowed things down and tried to feel the stretch and contraction more after the previous exercise.*
E1) Lateral Raises
5x10
F1) Rear Delt Destroyers
1x60 swings
1x30 swings
1x10 full reps
*Meadows style*
