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 chest and shoulder training was a great one. I got this in prior to working with some clients, but things felt good and I was able to get after it some. The pec flys destroyed me by the time I got to them.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
A1) Cambered Swiss Angle Bar vs Bands
Worked up to a hard set of 8 reps
B1) Low Incline Bench Press
Worked up to a hard set of 6
C1) DB Bench Press
5 sets, max reps
*I picked a weight that I could get a hard set of 20 with, then performed 4 more sets with it after ample rest.*
D1) Machine Flys
4x8
*One each rep, I held the contracted position for a full second.*
E1) Reverse Pec Dec
3x20
*On the last rep of each set, I held the contracted position for 15 seconds.*
F1) Overhead Press Machine
3x8
G1) Cable Lateral Raises
3x10 per arm
*Only rest was when the other arm was working.*
