Training day 09-01-2013

Training

September 1, 2013

New month and after a couple weeks of ramping up the volume of the original ASS system, a deload week, now its time to have some fun.

This is the first time in about 15 years I am doing a bodypart split.

Due to the fact that my body will view this as a complete foreign object, I foresee some interesting results for myself.

Today was chest.

With a calf thrown in.

BENCH
Set 1: 45 lbs × 10
Set 2: 135 lbs × 12
Set 3: 185 lbs × 12
Set 4: 225 lbs × 12
Set 5: 225 lbs × 12
Set 6: 225 lbs × 10

INCLINE BENCH
Set 1: 135 lbs × 8
Set 2: 185 lbs × 8
Set 3: 185 lbs × 8
Set 4: 185 lbs × 8

DUMBBELL BENCH
Set 1: 90 lbs × 15
Set 2: 90 lbs × 12
Set 3: 90 lbs × 10

INCLINE FLY
Set 1: 45 lbs × 12
Set 2: 45 lbs × 12
Set 3: 45 lbs × 12

DIPS
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

STANDING CALF RAISES
Set 1: 120 lbs × 15
Set 2: 120 lbs × 15
Set 3: 120 lbs × 15

HANGING LEG RAISES
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

The volume may kill me, but it will also be so goddamn good.

____


Pick up a copy of Behemoth Strong on Kindle. A definitive program for building strength and improving your numbers for powerlifting. .


Pick up a copy of Behemoth Strong on PDF. .


Like the Kansas City Barbell gym's Facebook Page for news on events, programs, hosted meets, and more!.


To inquire about training, contact us for more information about gym membership or to set up a call about remote coaching if you are not located in KC or unable to attend our gym.

Jay

Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this:
Email KCBB