Pre-exhausting Triceps and Press Training (24 June 2015)

Posted on 27 Jun 2015 20:54

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I am so happy to be able to train my bench press without any shoulder pain. I am trying to balance out the strength and hypertrophy on this movement and I am leaning more towards making my chest, shoulders and mostly triceps much bigger. That is the primary focus.

Band Pressdowns:
One set is comprised of
#1 x 15
#2 x 15
#1 x 10
#2 x 10
I performed 3 sets at the beginning and 2 at the very end.
That means the overall volume is 5 sets x 50 reps = 240 reps
Volume = 240 reps

Dips:
BW x 10
BW x 10
BW x 10
+15 kgs 33 lbs x 5 + 2 = 7 RP
Volume = 37 reps

Side Raises and Front Raises done in Superset manner:
2.5 kgs 5.5 lbs x 20 reps x 3 sets each
Volume = 60 + 60 = 120 reps

Band Shrugs:
#2 x 21
#3 x 15
#3 x 15, #2 x 15 dropset
#3 x 15, #2 x 15, #1 x 15 dropset
Volume = 111 reps

Incline Barbell Bench Press:
60 kgs 132 lbs x 10 + 8 + 4 = 22 RP
65 kgs 143 lbs x 8 + 4 = 12 RP
70 kgs 154 lbs x 4 + 3 = 7 RP
75 kgs 165 lbs x 4 + 1 = 5 RP
50 kgs 110 lbs x 8 + 5 = 13 RP no rest after 75 kgs and total burn
Volume = 59 reps

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