Disclaimer: EliteFTS Team member David Allen writes all of my programming, The exercises listed in these posts' are designed for me based on my needs as an athlete.
Today trumps the rest of the training cycle for length and pain. Between the Super-sets followed by occlusion sets this was some of the worst exercise combinations I have ever experienced in the gym. Not only was it the worst, it just kept coming, I think our workout took close to 3 hours lined with pain. By the end of the session though, my triceps felt yoked!
Everyone in the group today felt some good pain from one or all of the occlusion sets being done. The video posted below for the front delt. occlusion was not even the worst one of the day, it is however the funniest and thats why it made it into the blog.
*Hack Squats work up to a heavy set of 8 reps, do 2 sets at that weight, Heavy set of 6, 2 at that weight, Heavy set of 4, 2 at that weight
*Quad loaded stretch
*Single leg Press Calf Raises, do 10 reps with a 3 count negative,
*A1: Bar Dips
*A2: Wide Grip Pushups 3xfailure
*Incline Hammer Strength Bench Occlusions Set
*B1: Hammer Strength Shoulder Press
*B2: Plate Raises 3xFailure:
*Front Raise using band occlusion set
*Straight Bar Pressdowns 8 sets of 12 reps? I freaking lost count
*Behind the head EZ bar tricep extensions occlusion set