Tuesday, May 8, 2007

Chest - Back at it

Weight Training Journal

After a week of light work I decided to go back at things today. I will outline my workout plan in the next day or two but, the idea is to start to go heavier. More weight will mean more rest and less reps. I enjoy this much more than the hypertrophy phase I have finished.

Chest - Hypertrophy



This morning I did some split power snatches and some snatch pulls.
The following is my PM workout.

Bench
Warm up 275 x 3, 315 x 1, 335 x 1
5 - 285 x 5, Rest ~ 2:00
After the 335 lift I would say my 1RM is about 350.
Over the next 2 months I expect to see that number rise.


Incline Dumbbell Press
3 sets, Rest ~ 2:00
100 x 5

Incline Dumbbell Press
3 sets, Rest ~ :45
65 x 10

Decline Dumbbell Press
3 sets, Rest ~ :30
50 x 15


Cable Incline Flys
3 sets, Rest ~ :30, 12 reps/set
Weight ~ 50


Cable Decline Flys
3 sets, Rest ~ :30, 12 reps/set
Weight ~ 60


All the best in your weight and programs.
Jason, CSCS
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