josephsullivan93@gmail.com for customized coaching and programming

I told you all these sessions would look very similar to one another! I'm simply drilling volume and building strength. When you know what works, there is no need to constantly test your strength. What most people consider boring training, is what gets people to the strongest that they can be.

A. Cambered Bar Bench Press

309x10

309x10

268x10

268x10

The camber was a little more shallow than the one I used on Tuesday, but it was WIDER so I was forced to essentially do a max legal grip bench press. I'm very weak in that position as you can see here. It will only benefit me though, and I can't wait to do a NORMAL bench press one of these days, but oh well! You have to stick to the plan!

A video posted by Joe Sullivan (@joesullivanpowerlifter) on Mar 18, 2016 at 4:48pm PDT

B. Close Grip Bench Press

Started to do these, and realized the increased ROM due to the closeness of the hands, and the tucking of the elbows was very bad for my left shoulder. I could not complete them more than 225 without severe pain. I need to discuss this with my coach Tom, and I may get it looked at by a professional if this persists when doing other close grip variations.

C. Mag Grip Lat Pulldown

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150x12

150x12

150x10

150x8

150x8

D1. Lateral Raise

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30x15

30x15

D2. Rear Delt Raise

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20x15

20x15

D3. Isometric 45lb Plate Hold

30 seconds

25 seconds

15 seconds