My current training plan:
Three 1-week mini-cycles followed by 1-week deload.
Day One
1. Work up to an overload single with either a (Full Boar) Slingshot or a 2-Board Press.
2. Paused Bench. 5x1 working towards 5x2
5x1
1x2, 4x1
2x2, 3x1
3x2, 2x1
4x2, 1x1
5x2 (Add weight)
3. Spoto Press 2x5. 2-second hold just above chest.
4. Band Kickbacks 2x15. (Elbow pain preventing other isolation movements for now).
5. EZ Bar Curls 2x{5.5.5) Cluster sets w/30-seconds between.
6. Side and Rear Laterals w/bands. 2x20 each.
Day Two
1. Chest-supported Rows 1x (6.6.6.6) Cluster set
2. One-arm Pulldowns 1x20
3. Seated Side Laterals 2x12
4. Seated Rear Laterals 2x12
Day Three
1. Tempo Band Paused Bench Press 5-second eccentric working towards 1-second.
5-1-0 3x3
4-1-0 3x3
3-1-0 3x3
2-1-0 2x3
1-1-0 3x1
2. Pin Press 5x1
3.CGBP 1x8 followed by 2-Board CGBP 1x8. Both just short of failure.
4. EZ Bar Curls 1x (8.8.8) Cluster set
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