I hit the gym on monday (45 mins.)
Wednesday (45 mins.)
Thursday (could train for max. 75 mins.)
I can’t train longer on Monday and Wednesday.
(Work, kids)
This is my schedule of the last couple of weeks:
Lowerbody:
Squat 4x6 reps (in rest i do st calf raises)
Deadlift 4x6 reps (in rest i do seated calf raises)
Forward Lunges 2x8 reps each leg.
Hyperextension 3x12 reps
TRX plank crunch 12 reps
Upperbody:
Bench press 4x6 reps 60 mins. rest and than i have chin ups max. reps and repeat.
Same combo…Bend over row barbell with Dipping. 3x8-10 reps
Same combo…Standing Military barbell shoulder press with High Row (traps) 3x 8-10 reps
Same combo…French press incline bench with standing biceps barbell curl. 3x8-10 reps
What CT wanted to know how it worked for you ? Depending on the person and it’s “skill” 2 sets could be enough or too much or too less.
Do you do straight sets or progressiv heavier sets?
Sometimes but never like you describe. I NEVER release tension during pauses (for example relaxing the bar on your chest in a bench or just “hanging down” in a squat). Really bad idea for injury potential.
we have comparable leaness (I look bigger with pump i think) but my training max is 225 for bench.
He literally 2x’es me in bench but his physique is definteily not 2x. It’s quite unreal to me as I would imagine my body looking quite different if I can post his poundages on bench…
that’s a typical powerlifting bench press. Yes he pauses and sink in the chest but there is no loss of tension
2 I can’t wait for you to stop comparing yourself to others, it’s really annoying and has done nothing but lead to training confusion over the past few years.
Actually let me rephrase that, it’s ONE TYPE of competition bench press. Pavel discusses it in his powerlifting book (his second power to the People) and basically describes it as a lying push press… you actually start the pressing motion by “throwing” the barbell up with your torso. It WILL make you lift more weight if you time it right, but it is more of a technique trick than a technique to build muscle.