Shoulder Training

This week’s delt training. The goal was to hit 3 sets with each weight which has pretty much been my appraoch lately that seems to be working. Here is a look at this weeks training session Exercise 1: Standing Cable Side Raises 3×10 Exercise 2: Seated DB Shoulder Press 3×8 at 145 Exercise 3: Upright Row 3×8 at 225 Exercise 4: Seated DB Side Raise isolated 3×8 at 60 Exercise 5: Hammer Strength Shrug 3×12 Exercise 6: Incline Reverse DB Fly 3×12 Exercise 7: Rear Delt Machine...

Hamstring Training

I am pretty happy with where everything is at right now. I’m still growing sitting in the lower 300s from 300-305 range and i’m using a pretty basic training method of just pushing as hard as I can when I train. Nothing crazy as far as drop sets or super sets or any of that stuff as I’ll save that for prep but for just maximum growth I find that hitting 3 sets at a heavy weight and pushing the volume is what is working best. That doesn’t mean go progressively heavier each set of the three but rather pick a weight that is a maximum weight for say 8 reps and then do 3 sets and when you start doing that you will find that you can get through the first 2 sets but that 3rd set is the deal breaker set where your body really has to strain to still complete a full 3rd set and that is where i believe I am responding very well to and getting good growth as finish up this offseason phase. The other key component I have started doing is moving the big compound lifts like squats/deadlifts to the end of a training session when the body is fatigued but than going just as heavy as if it was the first set of the day and that seems to work well to. Here is a look at my hamstring training from this week. I don’t do the same thing twice ever but I do focus on intensity always so I train on a strict 3 day on, 1 day off rotation...

TUE ARM DAY 11/21

Rope Pushdowns 3×15 Incline Lying EZ Bar Extension 3×10 Seated Overhead Rope Extension 3×12 Lying DB Extension into Close Grip DB Press 3×10 each superset with Underhand Pushdown 3×15 Hammer Strength Preacher Curl 3×10 Superset with DB Hammer Curls Alt 3×10 Barbell Curl (double rep) 3×10 Cable Hercules Curls 3×12 Single Arm Cable Preacher Curl...

MONDAY 11/20 QUADS

Leg Extension banded, double rep 3×10 Front Squat 3×8 with 405 Leg Presses with bands 3×12 Hammer Strength Split Squat 3×10 Leg Extension with no back rest to emphasize upper split...

DELTS SUN 11/19

DELT TRAINING Seated DB Lateral Raises 2×10 with 80s and a drop set for 8 reps each doing 80,60,40 Seated DB Shoulder Press 3×8 with 145s Hammer Strength Shoulder Press (double rep) 3×6-8 super with Barbell Upright Row 3×8 Single Arm Cable Side Raise 3×10 Hammer Strength Shrug 3×12 superset with Incline Chest Supported Reverse Fly 3×12 Rear Delt Machine...

WED LEG DAY

This last week has been crazy. We had fly out for a funeral unexpected and than got back last night. and than have to travel again tomorrow so i planned to take 4 days off while we were gone and than today since we are at our own gym I decided to do legs. I don’t like to train legs outside my gym, i have what i want in my gym for my legs days so i just like to make sure i can always do them at home. My upper body ill train at other gyms while we are gone the new few days. Today leg training was short in volume but decent Leg Extensions: 3 working sets of 10 at weight of 300, my stack is pretty heavy feel and goes up to 400 which very hard to move Back Squat: Barbell – 495 for 3 working sets of 10,10, 7 Lying Leg curl 3×10 with the stack which was about 200 lbs Stiff leg Deadlift working with sets of 8-10 with 315 that was it. but i am actually sore tonight already. i think for me what gets me is when I do volume sets with the same weight so squating 495 for multiple sets of 8-10 vs going heavier for less reps I think for now is what I am responding...