I’m currently taking an off week of training hitting some volume to give my joints a bit of a break before beginning to ramp up for two meets, the APF Illinois State Meet and APF Senior Nationals.
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Wednesday I got back in the garage to help my training partner Trey get his training session in while he is home for spring break. Meanwhile, I got in some volume chest and shoulder training. I personally have grown to love training my chest as I never get nearly the stimulation with powerlifting due to the tricep and upper back work that is emphasized so much. I threw in some fun variations and supersets that really cranked the time under tension, and it really made me realize how much I need to probably add in some direct chest training from time to time to keep this healthy and strong. I don't have any pec separation, but I did have a massive pec pump. Good enough for me.
Items Used in this Training Session
Mini Band
Warm Up
Band Shoulder Dislocations - 2x10
Band Pull Aparts - 2x10
Band Straight Arm Lat Pulldowns - 2x10
Band Face Pulls - 2x15
Push Ups - 2x10
Band Curls - 2x12
Band Pressdowns - 2x12
A1) Incline DB Bench Press
2x12 (warm up/feeder sets)
4x15
B1) Deficit Push Ups (Hands on KB's)
4 sets of max reps - getting a good stretch in the bottom
C1) Single Arm Band Fly
3x10 per arm - held contraction for 1 second
C2) Svend Press
3x10
D1) Seated Bent Over Rear Delt Raises
3x15 + 25 partials on the last set
E1) Around the World Lateral Raises
4x12
F1) Bradford Press
3x10
F2) Snatch Grip Upright Row
3x10