4/5/16 – Week 5, Day 2 – Post Meet Volume Training – Chest/Shoulders

Chest day is the best day. I mean who needs a strong back and legs, right? But seriously, today’s training was very solid. After some scheduling conflicts with my normal training partner over the last few sessions we are finally back on track and training together. Having a consistent partner who also competes with you is always a great way to ensure you are getting the most out of training sessions. Today’s chest and shoulder work went as follows…

  • Stretch and Warm-Up
  • Dumbbell Bench Press
    • 80×8, 90×8, 105×8
  • Bench Press (Using Sling Shot)
    • 45×10, 135×8, (Add Sling Shot) 225×5, 275×5, 295×5, 315×5
  • Incline Dumbbell Press (Neutral Grip)
  • Incline Dumbbell Flys
  • Rear Delt Flys (Off Incline Bench)
  • Bradford Press
  • Seated Dumbbell Front Raise

Today, we kind of stepped off the beaten path of our training due to limitations in our equipment access. Today’s workout listed reverse band bench press as our second movement however in the corec at Purdue, we do not have access to a bench above which we can hang bands. After going back and forth on it, we decided to use a slingshot (If you don’t know what this is look up the mark bell sling shot. He is very good about making lots and lots and lots of videos advertising his stuff.). Having never really used this before, we also decided to drop the reps down to 5 from what was listed as 12 and use this as an almost-max effort day. I had no idea what to expect but ended up getting my competition one rep max for five reps.

I have no idea how much the slingshot helped out at the bottom and top of the lift but I do know that I really like the way it took some of the stress off my shoulders and allowed me to focus on driving out of the bottom while staying tight. This will not be something that gets incorporated into the training regularly because it changes the bar path or the “groove” but this far away from meet prep and hitting a moderate rep range it isn’t so much of a deal. Being able to feel my “PR” weight in my hands and move it that many times was also very encouraging. I put PR in parenthesis because I have been strong enough to move more than that for a long time but always seem to mess it up on meet day. Hopefully with this long offseason and reduced workload over summer, I can make great strides and turn some heads come Fall semester.

Overall, only six more training sessions left in this volume program before it is back to powerlifting training. Lifting moderately heavy weight today took the edge off my thirst to get back to Max Effort work but I truly am ready to start training mike a powerlifter again. Until next time!


2 thoughts on “4/5/16 – Week 5, Day 2 – Post Meet Volume Training – Chest/Shoulders

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