So, today was a quick and easy upper
body hypertrophy day. Since I focused primarily on arm and pulling strength
Tuesday, and will be doing more strength work tomorrow along with some
sprinting, I figured I could hit some bodybuilding today. This is a standard
approach to training – cycling loads between heavy training and lighter rep
work through the week. Typically I will program two very heavy days of
training, and anywhere from two to four lighter sessions, ranging from aerobic
work to bodybuilding/ recovery stuff. This keeps you fresh each week and allows
for proper recovery. I also program like this on the macro level, increasing
volume/ intensity for several weeks and backing off for one week. This is also
very important to ensure long-term success and for super compensation to occur
– variables that are critical for intermediate to advanced athletes.
Anyways, to the training today:
A1) Incline Bench (30X1):
8-10 reps
x 6 sets – rest 90 seconds
135 x10
140 x10
145 x10
150 x10
155 x10
155 x8
A2) Coan Row (20X1):
8-10 reps x 6
sets – rest 90 seconds, repeat A1
60 kg x10
62.5 x10
65 x10
67.5 x10
70 x9
70 x8
B) 50 reps AFAP – Bodyweight Dips + Double
Bent-Over DB row @ 40 lb –
completed in 2:50
25 reps, 15 reps, 10 reps no rest
between
Tempo very controlled and incline
bench and rows. For Coan rows I stand on a 3” block and allow the weight to
pull the lats down and scapula to protract fully at the bottom of the range of
motion. Each rep held a 1 count pause at the top of the contraction. For the
‘B’ circuit, goal was just to build a pump. Total workout was complete in less
than 40 minutes.
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