Training
In summary I guess my training would be:
90% all multi-joint exercises.
Low volume of "work" sets - excluding warm up sets - work sets would generally be 1-4 "work" sets on smaller bodyparts & 1-6 "work" sets on larger bodyparts.
All "work" sets are to be taken to failure.
Reps for ALL bodyparts fall in the range of 3-8 reps on both "work" sets and warm-up sets.
Keep a training log, goal of each and every workout is to beat the previous workouts reps & or lbs used.
SUPERSTRICT form, full range reps, slow-moderate rep cadence NEVER explosive, zero momentum reps, w/complete focus, feel, control, contraction and mind muscle link on each and every rep.
This past Chest/Tri workout was:
Flat bench bb press: warm ups, then 2 x failure.
Low incline bench db press: no warm up, 1 x failure
Wide grip weighted parallel bar dips: no warm up, 2 x failure
Flat bench close grip bb press: no warm up, 2 x failure - 2nd set supersetted w/1 set of EZ bar cable pressdowns x failure.
That was all she wrote.