January 21st: Chest & back workoutPosted: January 21, 2013
I was really looking forward to this morning’s workout, especially getting stuck in to the floor presses again. I’d figured out over the last few days how best to start-off the movement, I was also well-prepared for how unusual they were going to feel.
There was a queue for the flat bench so I started off with incline DB flyes, 3 sets of 15 reps, followed by 3 sets of 10 reps incline DB press. I tried the presses using a narrow, neutral-grip; it just felt like the right thing to do after a great start with the flyes. Will definitely be doing this again.
Once the flat bench was free I did 4 sets of 15 reps, taking around 30 seconds rest. I first tried using high reps for benching after reading this was the rep range of choice for Ronnie Coleman, I can remember this proving to be a highly productive alternative to the traditional low rep stuff I favoured at the time. 100 kilos for 5 sets of 15 was my best, I’d hit my max weight after the 2nd set and try to match it for the last few sets. I’m a good few months away from this, I’m not far off but I’m taking my time.
I’d kept the best till last though, this time I placed the DB’s on top of my thighs at the start of the floor press; 3 sets of 10 reps, and pushed the weights back towards my shoulders; just like I’d do when using an incline bench. I dropped the weight a little this week just to make sure my technique was perfect, I’ll go heavier next week. Again my triceps had to work much harder than usual, my shoulders and chest coped much better today though.
I changed my back workout a little today, partly due to spontaneity, partly because I’m now certain of the best way forward over the coming weeks.
I started with 2-arm DB rows with a pronated-grip, 3 sets of 10 reps, I tried extra hard to raise my elbows as high as possible. I ditched the neutral-grip rows as I wanted to add some extra neutral-grip chins instead. 3 compound sets of 10 reps, cable pullovers and neutral-grip chins. My lats blew up at this point, I’ve been getting bigger and strong since October, but this was the first time I really felt this coveted bodybuilding sensation in my lats. This made the final 6 sets of pull-ups and chins: 3 sets wide-grip, 3 sets curl-grip feel awesome. I supersetted the last 3 sets with dips.
I cycled home beaming from ear to ear.