Chest/Shoulder/Tri 5/19/07
3 Board Chain Bench
warm up 135x1/135+chainx1/225+chainx1
work sets 315+chainx1/335+chainx1/365+chainx1
Speed Bench 185x8x3
3 different grips used
Fat Bar Pushdowns with Band attached
STACKx5x12(wow, tough)
Elbows Out Extensions 6x10
Face Pulls 4x12
Chest Supported Row 5x12
ABS 8x12
Max out day, deload next week YESSSSSSS!!!! The 365 with chain was slow. I hold all my reps at the top for 3-5 seconds. Total weight at the top was 615. Today I also tried a suggestion from Ryan K. and that was to not take the bar down to the board slowly but rather "drop" it on the board, pause, and explode. Helped my shoulder out but I found it to be much harder this way??
My shoulder hurts real bad but I had no problems on the speed bench for some reason. I'm actually really interested to see where this plan will take me.
My triceps are getting much bigger and I now regret doing the reverse grip earlier n the cycle. But if I hadn't gotten hurt, I wouldn't be trying new things.
posted by Michael at 10:59 AM
1 Comments:
I do the same thing on Boards when the shoulder is acting up, I will drop the sucker to the board. Seems to alleviate shoulder pain, and i agree, its much harder this way, i think its because you kind lose all you tightness in letting it drop then try to reacquire it under load which is hard as hell....either, looking strong.
4:58 AM
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