Week 2 upper body training …not bad

Week 2 upper body training …not bad

Oct 27, 2013

Well I am into week 2 of training and things are going well overall. I am pleased with how things feel on all movements EVEN deads. I am optimistic about my leg movements in the upcoming 3 months. Ok enough of that no one wants to read a guy’s opinion of leg movements when he benches more then he deads.

I post all 3 workouts into one summary, these are done over 3 different days. Just a reminder how I train or philosophy in the offseason visit this article.

http://ironauthority.com/what-is-sponge-training/

Of as this cycle :

  • Sunday –legs
  • Tuesday-chest, bench
  • Wednesday-back, shoulders
  • Friday- arms

Let’s get to it.

Tuesday

Bench with 60 lbs bands at top

185 8 reps 2 sets

235 6 reps

295 5 reps

325 4 reps

Floor press

225 6 reps

285 5 reps

325 4 reps pause each rep

Dumbell incline

110 8 reps

Wednesday

Shrugs

295,435 6 reps

475 5 reps

525 5 reps

575 3 reps

Bent over lat raises

35 8 reps

45,55,65 5 reps

Bar raises

70 8 reps

90 6 reps

105 5 reps
120 4 reps

 

Machine rows

8 reps

6 reps

6 reps

5 reps

Lat pull

195 6 reps

225 6 reps

240 6 reps

Hypers with weight

0 8 reps

60 8 reps 2 sets

80 8 reps 2 sets

 

Friday

Preacher curls

35lbs 8reps

45lbs 6 reps

60lbs 5 reps

65lbs 4 reps

Standing bar curls

135 6 reps

150 5 reps

Head bangers

95 8 reps

120 8 reps

140 6 reps

150 5 reps

160 5 reps

Tricep pushdowns

90 8 reps 2 sets

105 6 reps

120 6 reps

Next week going to cut a couple of sets back on the bands and substitute with regular bench, non-competititon grip. I have only 2 more workouts of these movements in this mini cycle so the 4th workout will be pretty much all out or a 9-10 effort.

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

Focus First.

 

 

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