This week I
am going to write about my recent training program. I have never felt stronger
in my life. It is a bit scary as I know that the heavier I will go with weights
the bigger chance that I might get injured. But I am listening to my body and
always trying to remember “train for strength; don’t demonstrate it in the gym”.
My current
program is focused on power/strength movement early in the workout followed by
bodybuilding moves and on off days I`ll do “drills” for fitness and agility.
Here is
today session:
Chest, triceps, calves
Thick bar
rack benchpress 285 lbs/129 kg for couple of singles *after warm up
Top
position rack bench holds 465 lbs/211 kg 10 seconds x 3 rounds
Incline DB
press 2x12r 100 lbs DB
https://www.youtube.com/watch?v=GCJOfF47GNc&feature=youtu.be
Incline DB
fly 12r 65 lbs, 9r 75 lbs
Dips 15,10r
BW (205 lbs) *thick bars on dipping machine
Thick bar close-grip
benchpress off the pins 265 lbs/120 kg for couple of singles *after warm up
https://www.youtube.com/watch?v=H2BdQRRT2TU&feature=youtu.be
Ez-bar
triceps extensions 12r 105 lbs, 12r 110 lbs
Triceps
pushdowns 2x12r
Calves:
Combo:
Standing
calf raises 2x15r 495 lbs/224 kg
Seated calf
raises 2x15r 225 lbs/102 kg
Donkey calf
raises machine 2x15r 400 lbs/181 kg
*stretching
& foam rolling at the end.
All done in
less than 45min. Trained in World Gym San Diego, CA, US.
Old School Bodybuilding for Strong - Healthy - Fit LIFE.
