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leatherface
New member
I have one more week of this routine and I must say, its probably my favorite so far and I've been training for about 2 years.
After warmup I start off with 8 sets, 1 rep of flat benching, with 2 mins of rest between sets. I try to increase a total of atleast 20lbs over the 8 sets in 1 week. So lets say the first workout was , 8 x 1 , of 220, then for the next workout i would try for atlesat 4 x 1 of 220, and the next 4 x 1 of 225. Anyhow, after that I went onto Incline Dumbell Flyes, 5x5. On the eccentric portion, i let them stretch for a good second or two, and man did that feel good. I was so sore afterwards, and i think that stretch helped alot.
Ok so next, onto Delts. Started off with 3 sets, 10 reps of Military Press, every 3rd rep i go behind the neck. After that 2 x 8 of seated lateral raises, and next 2 x 8 of Lying incline bent raises, I hate doing those though because i use like, very minimal weight heh
. And last of all, Upright rows, 3 x 6-8.
My chest is extremely sore, but I always have trouble seeing if my shoulders are sore, its hard to stretch them as easily as you can your chest, but I know i worked them hard so... Anyhow, 1 more week of this routine and I think ill do a month of 5x5, then onto WS training.
Oh ya, i also did abs, but i never mention those anymore heh
After warmup I start off with 8 sets, 1 rep of flat benching, with 2 mins of rest between sets. I try to increase a total of atleast 20lbs over the 8 sets in 1 week. So lets say the first workout was , 8 x 1 , of 220, then for the next workout i would try for atlesat 4 x 1 of 220, and the next 4 x 1 of 225. Anyhow, after that I went onto Incline Dumbell Flyes, 5x5. On the eccentric portion, i let them stretch for a good second or two, and man did that feel good. I was so sore afterwards, and i think that stretch helped alot.
Ok so next, onto Delts. Started off with 3 sets, 10 reps of Military Press, every 3rd rep i go behind the neck. After that 2 x 8 of seated lateral raises, and next 2 x 8 of Lying incline bent raises, I hate doing those though because i use like, very minimal weight heh
. And last of all, Upright rows, 3 x 6-8. My chest is extremely sore, but I always have trouble seeing if my shoulders are sore, its hard to stretch them as easily as you can your chest, but I know i worked them hard so... Anyhow, 1 more week of this routine and I think ill do a month of 5x5, then onto WS training.
Oh ya, i also did abs, but i never mention those anymore heh
