3rd week, week of Nov 25

3rd week, week of Nov 25

Dec 8, 2013

This is the third week of my mini cycle. I constantly modify my workouts each week keep the movements standard for the 4 weeks but switch something up in the midst of it. This week did speed benches BUT add one more subset with 30 second breaks in between. This week 2 movements for chest. When this cycle is done I will be doing 3 movements but explain more next cycle.

I am continuing on the reverse pec decs for scapula work as a mandatory movement EVERY workout to strengthen that area till I am satisfied.

Arm workout this cycle is going great. I enjoy doing movements that focus entirely on the tris and give the tie in rest. My arm movements weights are going up each week,anxious to see if there will be any carryover when I start training for my next meet in a couple of months.

This week’s chest volume :  12190 lbs

Last week’s: 14310 lbs

Ok now the week’s workout.

Tuesday

Bench

235 3 reps 3 sets Speed Bench with 30 sec breaks (grip 4” narrower then comp grip)

280 3 reps 2 sets “                                                            “

340 5 reps med grip

375 3 reps

335 8(missed last)

Incline

245 5 reps

300 4 reps

315 3 reps

275 8 reps

 

Wednesday

Machine pull overs

110 10 reps each 2  sets

160 8 reps

210,260 6 reps each

Lat pull

195 6 reps

220 5 reps

245 5 reps

               

Shrugs

295 8 reps

435 5 reps 2 sets

525 5 reps

585 3 reps

Reverse pec dec

75,90,120 all sets 8 reps each

135,150 6 reps

Friday

                 curls

                40 8 reps

50 6 reps

60 6 reps

70 5 reps

Preacher curls

50 6 reps

125 6 reps

150 4  reps

Cable curls

70 2 sets 8 reps

95  8 reps

Standing tri ext

                85 8 reps

115 6 reps

135 6 reps

150 5 reps

140 7 reps

Dips

0 6 reps 3 sets full stretch slow.

Next week I up my bench but keep the reps the same. 6-8 weeks from now I start training for Worlds and nationals so my only goal is strengthening all the secondary muscles to carry over into the primary movements this offseason.

Thanks to The GYM and Tan Line, Titan Support Systems, IronAuthority, ATP Extreme ,Oxygen Factor, and RockTape.

Till next time.

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