Last week of mini cycle. 2 months supplement free means….. week of Dec 2

Last week of mini cycle. 2 months supplement free means….. week of Dec 2

Dec 8, 2013

I decided to try something over 400 raw. I was a little concerned about the results.Because:

  1.  I am on nothing BUT ATP Extreme which I still feel like I am carrying a pump.
  2. . I am also about 5-6 pounds lighter.
  3. I have less rest in between workouts minus 3 days.

Curiousity  is really knocking because it has been over 2 months since I tried anything over 375 pounds. This was to see if I can maintain or stay within 5 % of my raw max. Up to this point on my bench I am about 1 ½ reps less then when training for a meet This is the last week of my cycle so the timing seemed right. The volume in this workout would go down but I also looked at it a “deload” in a sense.  Needless to say I liked my performance this workout. I got the first rep easy and the second I missed. I am within 5% .

I am still continuing on the reverse pec decs for scapula work as a mandatory movement . My shoulder felt great this week. I also credit it some of this to using a safety squat bar this offseason and still doing decent weight for myself.

Arm workout this cycle is continuing to go great.

This week’s chest volume :  10300 lbs

Last week’s: 12190 lbs

Ok now the week’s workout.

Tuesday

Bench

225 3 reps 3 sets Speed Bench with 30 sec breaks (grip 4” narrower then comp grip)

275 3 reps 2 sets “                                                            “

315 2 sets 2 reps

365 1 reps

405 2 reps

Incline

80 8  reps

100 6 reps

115 10 reps

 

 

Wednesday

 

Reverse pec dec

80,105,130,150 8 reps each

165 6 reps

Overheads

110 10 reps

130 8 reps

155 8 reps

 

Good mornings 4 sets

 

Shrugs

295 8 reps

435 5 reps 2 sets

525 5 reps

600 3 reps

495 6 reps

 

Machine rows

155,185,215  6 reps each

245,260 5 reps

 

Lat pull

195 6 reps

225 5 reps

               

Reverse pec dec

75,90,120 all sets 8 reps each

135,150 6 reps

Friday

                 curls

                45 8 reps

60 6 reps

75 4 reps

Preacher curls

50 8 reps

60 5 reps

Curls

                115 8 reps

140 6 reps

160 4 reps

Headbangers

                105,125 8 reps

145 6 reps

165 5 reps

Standing tri ext

105 8 reps

135 6 reps

150 5 reps

Dips

0 6 reps 3 sets full stretch slow.

Next week I start a new cycle where I will add a 3rd movement to my chest workout. I am increasing the volume because there will be 4 sets of 8 reps on the bench. It is going to be a long 4 weeks……….

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

Till next time.

Focus First.

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