Camber bar introduction and new offseason….

Camber bar introduction and new offseason….

May 25, 2014

 

Kicked it back into gear last week and was quite anxious.Not only is this week my first week back but also first week with a camber bar. I purchased a camber bench bar and have never used one before. My intentions are NOT to do less then 4 reps with it unless it is by mistake. I know I have about 8 weeks of offseason so my first 4-5 weeks will have camber bar incorporated into the workout. Afterward it will be a supplemental exercise.

What did I learn? Well after 2 weeks of camber training my upper biceps and front deltoids were burning at the 3-4th rep into a set from the stretch that I have never done before. Also what I do after the camber absolutely sucks. My lockouts were tired. The incline, at the bottom, has a complete stretched, worn feel. This extra range has actually impacted the movements afterwards so I’ll be making adjustments.

I am posting two weeks of workouts so the video will display this.

https://www.youtube.com/watch?v=EmQQpyUHUx8

May 10

This is the first workout with the camber so my goal was getting familiar with it. Trying to set the world on fire with something you have NEVER done before is a recipe for disaster . So I basically dipped my toe in the water and next week will be more aggressive.

Bench camber

95,125 8 reps each

165,195,225 6 reps each

Incline

225 8 reps

245 6 reps

275 5 reps

 

May 13 shoulders and back

 

Reverse pec dec

75,105 8 reps each set

Reverse pec dec facing forward for rotator strengthening

60 8 reps 2 sets

75 8 reps

Lat pull

180,195,210,225 6 reps each

240 5 reps

Tbar

90 8 reps 2 sets

135 6 reps

Shrugs

275 6 reps 2 sets

425 6 reps 2 sets

515 5 reps

Seated military press

155 8 reps

175,195 6 reps each

May 15 arms

Preacher curls

30,40 8 reps

50 6 reps

60 4 reps

110 bar 8 reps

135 6 reps

Stand dumbbell curls

50 6 reps

60 5 reps

Headbangers

95,115 8 reps

125 6 reps

145 5 reps

Dips

0,45 8 reps

90,135 6 reps

 

May 18 Bench

Camber

115,155 8 reps

195,235,275 6 reps

290 4 reps

Dumbell incline

100 6 reps

110 6 reps

Floor presses

225 6 reps

255 5 reps

May 20 shoulders/back

Rev pec dec shoulder strengthening

60 8 reps 2 sets

90 8 reps

Rev pec dec

90,105,120 8 reps

Machine pullovers

135 8 reps 2 sets

180 8 reps

225 6 reps

270 4 reps

Lat pull

195,210,230 5 reps each

Seated military press

160 8 reps

180 6 reps

200 5 reps

Shrugs

285 6 reps

435 5 reps 2 sets

May 22 arms

Preacher curl

30,45 8 reps

55 6 reps

65 4 reps

Standing dumbbell curls

55 6 reps

65 4 reps

Cable curls

70 8 reps 2 sets

Standing tri extension

95,115 8 reps

130 6 reps

95 8 reps

Dips

50,95 8 reps

140 5 reps

 

The 2nd time around I feel a difference with 3 less days reat per cycle a day less between arms and bench days.

We will see what next week brings us….

Till Then….

Focus First.

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

 

 

 

 

 

 

 

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