Really felt thick and strong tonight. Muscles felt pumped even before starting the work out.
Warm Up
Dynamic Push Ups - 2 sets/12 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.
Power Phase
Bench Press - 7 sets/1 rep/355lbs, 1 set/1 rep/365lbs.
*3 minutes rest after each set*
Pump Phase
Bench Press - 1 set/7 reps/285lbs, 5 sets/6 reps/285lbs.
*3 minutes rest after each set*
Upper Back Work
Bent Over Dumbbell Rows - 4 sets/7 reps per side/135lbs.
*3 minutes rest after each set*
What a grind em up work out. For the first time I almost hit failure on my Pump Phase. The last two reps of the last two sets took a lot of concentration but I gutted them out. Amazing work out! I made sure my last set of 355lbs was really paused but I'm afraid the 365lbs was for show, touch and go.
Snowdaddy
Hey,
ReplyDeleteNot surprised you almost hit failure on pump sets. If you figure that 365 is 1RM for the day, you just performed 37 reps @78% of RM. I ran a similar program like this and I dropped my pump sets down to two and ran aaround 72% of daily weight and performed them after some auxiliary work.
I read that Doug suggested dropping them all together later in his career. As you get older, less voulme is needed. I am 51 and cannot use volume i did in my late 30's...simply do not recover well.
Cheers,
Frank