A little change of plans for the next couple training days. I was headed to the compound in London OH to help Steve with his seminar. So i decided to bench Friday and pull Saturday. I'm passing on bench Monday because the RMU weight room is closed for some repairs. I could bench Sunday, but I'm going to rest up and give my shoulders a break.
So I hit my speed bench and then jumped in with the CEO for some bodybuilding. It was a good experience.
DB bench 4x25 50# Shoulderok 3x10
Speed bench Double red mini 3 chains per side 185x3x7 sets
Incline shoulder saver (90# bar) 135x10 185x10 225x10 275x10 315x10 335x5 (385 or so with the heavier bar)
Chain flys slow tempo
Hammer strength slow tempo
Walking 1/4 dips
These crushed my triceps. I'll put up a video of me doing these in a couple weeks.
As we were finishing up the Hammer strength stuff, Dave stopped me after my set. He said 'DUDE you're fucking pecs are huge. And your fucking shoulders are huge. Come over here.' I go over, he lifts up my shirt sleeve and says, 'but your arms are way to small compared to your pecs and shoulders!'
Gee thanks Dave. This is when he showed me the walking 1/4 dips. I did one set and realized right away that he was spot on. All of the tricep work I have been doing has allowed my pecs and front delts to take over the movement. I'm not developing my triceps the way I should be. So in my programming the next 10 weeks you'll see a big difference in my assistance work.
