T is for training……Upper body work for 6/24(excluding chest)

T is for training……Upper body work for 6/24(excluding chest)

Jun 25, 2013

I am at the T part of my C.R.E.A.T.E. plan,train. If you missed that article go here. http://ironauthority.com/c-r-e-a-t-e-after-your-meet/

My upper body workout for the week.  I have started my normal contest training. I have added a day’s rest to my cycle and have lessened the volume per workout. My tie ins were sore (benched heavy 2 days earlier for meet so tie ins were worn down) and starting with behind the necks really stresses the situation . I did very well.

Back/Shoulders (June 27)

Behind the neck presses

160 5 reps

185 5 reps

205 5 reps

225 4 reps

Standing press

155 5 reps

175 5 reps

195 5 reps

Shrugs

315 5 reps

435 5 reps

515 5 reps

565 3 reps

635 pin pull from above the knee 5 reps

Back

Lat pulldowns

210 5 reps 2 sets

225 5 reps

255 5 reps

Tbar(you are hanging forward and it is isolating the back )

90 5 reps

135 5 reps

180 5 reps

 

June 29

Bis preacher curls

40 5 reps

50 5 reps

60 5 reps

130 5 reps

145 5 reps

standing curl

135 5 reps

165 5 reps

Tris

Rack lockouts(This is done with 2 different grips.Both are narrower then competition grip,the bar is 7-8″ above my chest. first 2 sets index finger within 3 inches of knurl. Next 2 sets pinky is about an inch from the ring)

285 5 reps

325 5 reps

375 5 reps

395 5 reps

Close grip bench (index finger within 3.5 inches from knurl)

255 5 reps

300 5 reps

340 5 reps

T pushdowns on a lat machine not a cable crossover( closer to the real weight. Cable crossover is for the ego driven guys)

120 5 reps

135 5 reps

150 4 reps

Good workout . First week in and I am feeling good. Next week expect more. Till then Focus First.

 

 

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