Right on. I only come out of hiding when it's about powerlifting nowadays. Then you get a detailed response around here LOL.
Quote:
Wed
ME Bench movement
Tri iso 60+ reps (high volume)
Back stuff
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Your goal this day is 60 total reps..
Start off with 40 total reps w/ an isolation exercise with very short timed rest periods. Divide that however you wish meaning if you're doing DB extensions, it could be 5 sets of 8, 6 x 6, 4 x 10, 3 x 15, ect with no more than 60 seconds rest.
Afterwards, whatever's remaining you do something like triceps pressdowns (various handles), rope, ect to make up the difference. I say this because it takes a while to build yourself up to the demands of using free weight iso's. Even I'm up to around 50 total reps w/ 40-45 lb DB's worth of iso's.. This way you don't kill yourself.
Every week you're increasing weight on everything at a set rep range. If it takes you 5 weeks before you plateau, awesome. If it only lasts 3 weeks, awesome. The goal is increase and suck out the gains until the gains run dry. Then rotate. I could do db skullcrushers for 4 weeks, then rolling extensions on a bench, then on the floor (another variation), then with a band around my back (yet another), ect.
Quote:
Sat
DE Bench (with bands)
3-4 Boards for sets of 3-5
Tri Iso 3x15
Back stuff
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If you're using 3 board, go with a very closegrip (finger on smooth). 4 board you could keep a medium grip. Vary your volume around like I talked about. Try starting off with a static 5x5, then move to a few sets of 5 pyramid to a top set, then a 3 x 3 static, then a pyramid, then a new 1 RM.. OR just keep doing sets of 5 until you cannot go any further. Next week sets of 3, next week sets of singles.
Again, keep volume in the back of your head, and make up the remaining number with something easy like cable pressdowns. Sets of 15-20 reps since you just did low heavy work. Always be thinking.
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I dont have chains but I'm thinking of using some bands for ME work in the future (not during a DE band phase tho) do you think its worth hitting bands on an ME day yet?
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Bands will build extreme explosiveness off your chest, especially raw strength. They're a must have IME. Doubled bands work best, and for you I would use a pair of the lightest ones (ie mini band). I personally used the monster mini's (120 lbs top end tension, 65 on chest) and they're fucking tough. Lights doubled are around 200 which is insane. Forget about that lol.