Weight Training
"Hypertrophy" Chest
Week 1
Weight Lifting Journal
Bench
Rest - 3:30
315 x 1
345 x 0
Rest ~ 1:30
3 - 185+Chains x 10
Chains are 50 extra pounds.
After a month of static contraction training I wanted to see where I stood. Well it was not good. I can not believe how much my bench fell. 315 was a piece of cake in 2 months ago, and I could bench over 365. Static contraction did not work for me.
Incline DB Press
Rest - :45
10 - 50 x 10
The first 5 sets I had all reps then it went like this: x8, x8, x10, x 7, x8
Chest Dips
3 - BW x max
Rest - :30
X12, x9, x 12
I am not surprised that muscle endurance has decreased, I am not really surprised that I did not see any gains from the last phase. I am surprised how weak I am, I had expected a small carry over as a result of the heavy loads and increased neural adaptations. It was a nice break now back to real weight training.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
"Hypertrophy" Chest
Week 1
Weight Lifting Journal
Bench
Rest - 3:30
315 x 1
345 x 0
Rest ~ 1:30
3 - 185+Chains x 10
Chains are 50 extra pounds.
After a month of static contraction training I wanted to see where I stood. Well it was not good. I can not believe how much my bench fell. 315 was a piece of cake in 2 months ago, and I could bench over 365. Static contraction did not work for me.
Incline DB Press
Rest - :45
10 - 50 x 10
The first 5 sets I had all reps then it went like this: x8, x8, x10, x 7, x8
Chest Dips
3 - BW x max
Rest - :30
X12, x9, x 12
I am not surprised that muscle endurance has decreased, I am not really surprised that I did not see any gains from the last phase. I am surprised how weak I am, I had expected a small carry over as a result of the heavy loads and increased neural adaptations. It was a nice break now back to real weight training.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
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