Chest
"
I had planned on having you hit the light rep work this week with 225 then jumping back to one last incline session next week. So that works perfect with your vacation. I need to see what kind of strength bump you see from a slight deload and this will do it.
So skip the 225 work on and go straight to the Incline Bench on Tuesday
Lets go for either 365x6-8 reps OR
5 rep max at 375-395" Chris Duffin
15mins stretching
Incline
365 attempt rep max 6-8
135 x 12
225 x 8
275 x 5
315 x 5
365 x 5
![Frown :( :(](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
I lost focus on the 6th rep i really should have made it, i didnt bring the bar down 100% straight, i let it come down just below nipple and then i was fighting to get it back in line, i very nearly made it but had to let the bar down on the pins
225 for max reps - max break
34,30,23
This was an improvement of +3+,2,-3
Floor presses BB - 2min breaks
Ive never done these before but familiar with the technique so i was just trying to feel myself out to start as no spotter and pins in rack are not low enough to create escape route
"Basically done by lying flat on floor with NO leg drive. Close Grip used and bring elbows down beside body and bar low. Bring down till elbows touch floor (not hit or bounce off of!). Slight pause then press up and flare elbows out. NO leg drive but still make sure you retract your scapula and keep upper back tight.
Play around with this at the end of your workout this week to get the feel for it. Its great for Tricep development and key in building a big raw bench. I believe it shouldn't cause you any strain either but lets find out." Chris Duffin
185 x 11
205 x 12
215 x 10
225 x 8
235 X 8
245 X 8
255 X no go had to drive up with feet DONE HERE
Yes there was the secret if u reach failure use your feet and cheat to drive up
Had an incredible pump in the tris from these so decided to smoke tris instead of my normal shoulders... Ill have a shoulder/bi day this week
V bar pull downs super-set with hammer inclines
V bar Stack x 11
hammer stack x 10
V bar - 20LB x 15
Hammer -20lb x 9
V bar n/c x 7
Hammer -20lb x 8
V bar -20lb x 20
Hammer -20 x 9
V bar -20lb x 11
Hammer n/c x 9
Almost gagged on my Purple Wrath
Incline skull crushers BB
Take a 3min break
Drop-set 30sec intervals
140 x 8
130 x 9
120 x 8
110 x 9
100 x 10
Triceps on fire chest about to split, job well done
Ahh, throwing in couple of sets of light TUT cable incline flys
40lb x 19
50 x 14
60 x 12
Ok I'm really done now
![Smile :) :)](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)