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So this will be log v.3.0 (i think). Last Aprl I started a new job and last august i ruptured my pec @ a Push/Pull meet on my final bench attempt. i had it repaired and yes recoverign from a torn pec is long and lenghty ordeal.
Heres how ive been training for the last 8 weeks (ideas borrowed heavily from Jamiie Lewis) im usually in the gym 5-6 days per week but i have what i consider 3 "real" workouts. I push/pull and squat at all of 3x/week with each lift gettng its own day to go first. once a week is my pump day, lots of pull-ups, laterals and arm training.Looks like this:
Monday (push day)
1-Reverse grip bench
2-front squat
3- sumo DL or BB row
4-push asst ex.
5-push asst ex.
Tuesday
1-20 min stretching in The Cage
2-calves
3-abs
4-20-30 min cardio
Wednesday (pull day)
1-Deadlift
2-standing overhead press
3-squat
4-Rack pulls or shrugs
5-rev hypers or hypers
Thursday (pump day)
1-pull-ups
2-DB or machine laterals
3- rev pec or face pull or DB bent laterals
4-10-12 sets of biceps and triceps-
Friday-
(same as tuesday)
Saturday (squat day)
1-squat
2-deadlift or shrug or trap-bar DL
3-DB inclines or flat
4-lunges or GM's
5-leg press,hacks or ext/curl supersets
really only the first exercise (in bold) is written in stone....the next exercises follow the same order but for example i make no distinction between press, Ie over head pressing VS BB/DB inclines or flat. I also throw in Zerchers, SLDL's sumo squats from time to tiiem usually as my 4th or 5th exercise.
for sets and reps im using block periodization for my first exercise and am following a 14 week plan, right now im in week #8. This is by far the most fun ive had training in awhile.
Heres how ive been training for the last 8 weeks (ideas borrowed heavily from Jamiie Lewis) im usually in the gym 5-6 days per week but i have what i consider 3 "real" workouts. I push/pull and squat at all of 3x/week with each lift gettng its own day to go first. once a week is my pump day, lots of pull-ups, laterals and arm training.Looks like this:
Monday (push day)
1-Reverse grip bench
2-front squat
3- sumo DL or BB row
4-push asst ex.
5-push asst ex.
Tuesday
1-20 min stretching in The Cage
2-calves
3-abs
4-20-30 min cardio
Wednesday (pull day)
1-Deadlift
2-standing overhead press
3-squat
4-Rack pulls or shrugs
5-rev hypers or hypers
Thursday (pump day)
1-pull-ups
2-DB or machine laterals
3- rev pec or face pull or DB bent laterals
4-10-12 sets of biceps and triceps-
Friday-
(same as tuesday)
Saturday (squat day)
1-squat
2-deadlift or shrug or trap-bar DL
3-DB inclines or flat
4-lunges or GM's
5-leg press,hacks or ext/curl supersets
really only the first exercise (in bold) is written in stone....the next exercises follow the same order but for example i make no distinction between press, Ie over head pressing VS BB/DB inclines or flat. I also throw in Zerchers, SLDL's sumo squats from time to tiiem usually as my 4th or 5th exercise.
for sets and reps im using block periodization for my first exercise and am following a 14 week plan, right now im in week #8. This is by far the most fun ive had training in awhile.
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