Volume deload, day 1:
Low incline bench zigzagdropset (you may want to see notes)
Very low incline DBPress drop set
High to low cable fly
RP (10 breaths) 13+6+6x25kgs
Unilateral BTN curl on lat pulldown
Standing DB Preacher curl
Unilateral reverse cable curls
Bicep and forearm stretches
Seated calf raise
2 sets to failure with 85kgs
1 set to failure with the stack
A great start to the volume deload.
On low incline bench I hit a huge PR with the 11x100kgs. My best single on any incline is the 112.5 on a slightly higher angle, but you can’t really compare the two exercises.
Now what is a zigzagdropset?
Simply put it’s a dropset where instead of just going down you come back up again. Usually it goes like this:
So the heavier sets are far shorter than the lighter ones
Now what happened with my set? Well, in addition to altering the weight I altered my technique greatly. The sets with 100 kilos and 85 kilos I was doing incline bench; controlled negative, some oomph in there and just blast it up. The sets with 70kgs, I was training my upper chest; contract against the negative make it slow, reverse the direction with zero momentum.
The pump was ridiculous after this.
With DBs what I did is that I put a metal plate under one side of the bench so it was a really slight incline. This is because I wanted to do a flat press with my feet down, but it doesn’t feel good to me. Being in a really stretched position from both my hips and shoulders is just something that does not work for me.
By having the slightest incline I was able to reduce the stretch on the hips without lifting them onto the bench. This movement was all about zero momentum and contractions, so I’m happy even with just 6x45 kilos (that’s per hand, by the way)
Finished chest with high to low cable flies. Set the pulleys at about shoulder height when standing, as that is the angle that makes the ist sense to me. During the movement just focused on bringing the upper arms in front of the body, as that is the main function of chest. During the rest pause rests I contracted my pecs as hard as I could. After this I stretched it out.
And that’s how I completely destroyed chest and got a skin tearing pump with just three sets (drop sets are singular sets, fight me)
With biceps, nothing spectacular. Just a great peak contraction movement followed by a mid range motion. Hit forearms and some extra biceps with Dante’s unilateral cable reverse curl with your wrist cocked back. Lovely.
Finished the session with calves and abs.
For anyone wondering, the split I’m using is a bastardization of the super advanced DC split, which comes out to be about the most generic bro split ever.
The DC split goes like this:
Back width/Thickness/Rear delts
Rest and repeat
All I’ve done is that I combined the first two days to get one more rest day and to not lose my mind with a bicep/calf day.
I’m not tying my rest days with anything either, I’m just going with how my work schedule goes; on a deload I prioritize sleep a lot more and if my options are to sleep 4 hours and get a session in or to sleep 6.5 hours and have an extra rest day, the latter will win.
But yeah, that’s that, I’ll try to post about these HIT sessions as they are interesting, at least to me.