I'm currently in a two week off season focusing on volume and more bodybuilding style of training. I plan to pick back up to more powerlifting training starting on May 23rd, 2015. My goal for these few weeks is to allow for a bit more recovery on my joints and just have some fun.
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Wednesday I got in my final chest and shoulder day of this mini cycle of some extra volume. This session was pretty fun, and I got to perform some movements I haven't done in quite some time. By the end of the session my chest and shoulders were just fried. I'm going to try to implement some of this volume intensity techniques in certain places during my powerlifting training and see how it goes. I've just got to be smart about it. This has by far been one of my more favorite days considering I was used to getting in the shirt, which I will admit is a nice thing to be out of once you're in it for an extended period of time.
[youtube=https://www.youtube.com/watch?v=QHpYD3WTkPY]
Items Used in this Training Session
3" Grenade Ball
EZ Loaders
Pro Mini Bands
Pro Micro Mini Bands
Warm Up
Band Pressdowns - 2x20
Band Rows - 2x20
Band Pull Aparts - 2x20
Push Ups - 2x20
A1) Incline DB Bench
ramped up with sets of 15
4x15 + 2 drop sets
B1) Incline Chain Flys
3x20
C1) Buffalo Bar Bench Press
Warm Up with a few sets of 10, non competition set up used
195x10
215x8
235x6
235x9 - add reverse mini bands
D1) Deficit Push Ups off Kettlebells
2 sets of near failure
E1) Lateral Raises
4x20 + drop set
F1) Band Rear Delt Flys
4x15 + 20 partials on last set
G1) Buffalo Bar Klokov Press
3x10