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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While I usually train legs on Friday night, I was just busy and had to skip that session. To make the schedule work better, I opted to train my normal session on Saturday and push leg training to Sunday after my other job was done.
I used a giant set to kick off chest training, and then hammered the back with some good volume. This was a really good session before I headed about an hour away for another wedding for a guy that was in my wedding day a year ago (ish). It was just a really good Saturday.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
A1) Reverse Light Band Cambered Swiss Angle Bench Press
3x8
*I really like this movement as it mimics a chest press machine rather well*
A2) Dips
3 sets, max reps
A3) Cable Crossover
3x10
B1) Wtd Chin Ups
3 sets, max reps (+25lbs)
C1) DB Shrugs
3x15
D1) Seated Cable Rows
3x8
*I really emphasized the eccentrics on these*
E1) Rear Delt Raises
3x10
E2) Lateral Raises
3x10
