BigGunn
Member
Lately I have been training all my push movements on one day and then all of my pull movements on another. I am also currently splitting my legs up into two separate focus days - hams/glutes and quads. I have also recently combined my rep ranges into one workout rather than alternating week to week. I start out with low rep, power-movements and gradually work the rep range higher as I go through my workout. I believe its important to continually switch up my routine so as not to grow stagnant in my development. I also stagger the intensity (periodization) of my main power movements. I cannot continually lift heavy compound movements week after week without burning out so I incorporate lighter "deload" days into my routine periodically to allow for ample recovery. Here is a sample of my latest press-day workout.
WARM UP
Typically my warm up for a press day includes 5-10 minutes on the elliptical, a few minutes of light shoulder exercises, and finally a gradual pyramid into my first working set.
DECLINE BARBELL PRESS
I have been using a decline position for my main power-press chest movement because it aggravates my shoulders to a much lesser degree than a standard, flat bench-press.
275 X 4
315 X 4
315 X 3
315 X 3 (failed at 2)
[video=youtube_share;gG-nvl1FA78]http://youtu.be/gG-nvl1FA78[/video]
Here is the video of my last set in which I failed on my attempt at 3. I believe its important to take SOME sets to failure. If I take EVERY set to failure burnout is inevitable. This is where properly set safety bars come in handy!
[video=youtube_share;LCv31LeR8aA]http://youtu.be/LCv31LeR8aA[/video]
SMITH MACHINE MILITARY PRESS
Most often I train by myself. So I have to be carefully creative with my exercise selection to ensure I can continue to move big weight but not risk injury without a spotter. The smith machine has become a good friend!
245 X 5
245 X 5
185 X 12
[video=youtube_share;C8JNs8WEk10]http://youtu.be/C8JNs8WEk10[/video]
HAMMER STRENGTH INCLINE PRESS
185 X 6
155 X 6
135 X 8
MACHINE LATERAL RAISES
130 X 12
130 X 10
CABLE-FLYES SUPER-SETTED WITH TRICEP ROPE PUSH-DOWNS
180 X 12 / Ropes - 90 X 12
170 X 12 / Ropes - 90 X 10, drop X 4, drop X 4
BODY-WEIGHT DIPS
X 18
X 15
As you can see my overall volume is not tremendous but I try to keep the intensity pretty high as I usually hit failure once per exercise. I also make use of drop sets and super-sets when my calorie intake is sufficient to support it. In this workout I only performed 4 sets of direct tricep work, which is pretty typical. On occasion I might increase the volume up to 5 or 6 sets but my arms are pretty fatigued after all of the pressing alone.
WARM UP
Typically my warm up for a press day includes 5-10 minutes on the elliptical, a few minutes of light shoulder exercises, and finally a gradual pyramid into my first working set.
DECLINE BARBELL PRESS
I have been using a decline position for my main power-press chest movement because it aggravates my shoulders to a much lesser degree than a standard, flat bench-press.
275 X 4
315 X 4
315 X 3
315 X 3 (failed at 2)
[video=youtube_share;gG-nvl1FA78]http://youtu.be/gG-nvl1FA78[/video]
Here is the video of my last set in which I failed on my attempt at 3. I believe its important to take SOME sets to failure. If I take EVERY set to failure burnout is inevitable. This is where properly set safety bars come in handy!
[video=youtube_share;LCv31LeR8aA]http://youtu.be/LCv31LeR8aA[/video]
SMITH MACHINE MILITARY PRESS
Most often I train by myself. So I have to be carefully creative with my exercise selection to ensure I can continue to move big weight but not risk injury without a spotter. The smith machine has become a good friend!
245 X 5
245 X 5
185 X 12
[video=youtube_share;C8JNs8WEk10]http://youtu.be/C8JNs8WEk10[/video]
HAMMER STRENGTH INCLINE PRESS
185 X 6
155 X 6
135 X 8
MACHINE LATERAL RAISES
130 X 12
130 X 10
CABLE-FLYES SUPER-SETTED WITH TRICEP ROPE PUSH-DOWNS
180 X 12 / Ropes - 90 X 12
170 X 12 / Ropes - 90 X 10, drop X 4, drop X 4
BODY-WEIGHT DIPS
X 18
X 15
As you can see my overall volume is not tremendous but I try to keep the intensity pretty high as I usually hit failure once per exercise. I also make use of drop sets and super-sets when my calorie intake is sufficient to support it. In this workout I only performed 4 sets of direct tricep work, which is pretty typical. On occasion I might increase the volume up to 5 or 6 sets but my arms are pretty fatigued after all of the pressing alone.