8 DEC: P1 D4

1. Jump rope: 4 rounds (2 min work, 30sec rest)
2. Snatch grip high pull: 135 x 6, 6, 6, 6
3. Prone incline laterals (mid-trap work): 20s x 30 reps total
4. Bench press: 185 x 5; 195 x 5; 205 x 5; 215 x 6; 225 x 5
5. Smith machine incline press*: 135 x 10, 10, 8, 10
6. 1-arm dumbbell row: 60 x 10, 10, 10, 10, 10
7. T-bar row: 45 x 10; 70 x 10, 10, 10

*Smith machine incline press: Yeah I know; Smith machines are only good for hanging clothes. But I tell you this; the Smith machine is great for working through an extreme state of fatigue. I'm only using 135 on inclines, but by keeping the rest period to 30 seconds, the fatigue builds up mid way through the 2nd set, and is damn near unbearable by the start of the 4th. Working through extreme local muscular fatigue is a sure-fire way to induce hypertrophy.

I couldn't work this hard with a barbell or dumbbells, as I'd expend so much energy trying to control the weight. It would present too much risk of injury

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