11/30/09 ME Upper (Incline BB)

We were originally going to do 3 sets of max reps with the 130# DBs, but decided to hit up the incline BB as our main exercise. I've never done anything more than 225 on incline, so 285 will serve as my baseline PR.

A)ME Incline BB Press
Bar x some
95 x 5
135 x 3
185 x 3
225 x 1
275 (93%) x 1...Estimated Daily Max=295
275 (93%) x 1
285 (97%) x 1

B)Flat DB Bench
50s x 5
100s x 3
130s x 6 reps

C1)Fat Grip Pullups w/ Smith Machines
BW + 40 lb. X-Vest x 7 x 4 sets, +1 rep per set over last week

C2)Close Grip EZBB Extensions
115 x 6 x 4 sets + 5 lbs over last week

D1)Single-Arm MIni-Band Pushdowns
A bunch x 2 sets per arm

D2)High Pulley Cable Chest Fly
35 x 20 x 2 sets

E)Standing Cable Twist
42.5 x 12 x 2 sets each way

Category:

Sports

Tags:

• incline press
• DB press
• fat grip pullups
• powerlifting
• Matt Turnquist

[BLONDSPOTPOWERLIFTER]

what are your training split look like now

[Norweige]

Mon ME Lower (alternate squat + deadlift)

Wed ME Upper (alternate reverse band bench + incline)

Fri DE Lower

Sat DE Upper

Basically a 4 day upper/lower split. Assistance work is done after the main movements throughout the week, and varies depending on which main movement we're doing. We're doing a wave of 5, 3, and 7 lifts done above 90% of a daily estimated max on ME days, and unload every 4th week. It'll be a 8 week cycle, then we'll test.

[TearsOfTheCloud]

Dude, you're a beast. Are you all natural?

[Norweige]

Yes, I've never used steroids or any other performance-enhancing drugs. I use test boosters like Alpha Male a couple times a year but that's it. Thanks for the compliment, though I think I have a long way to go in pressing strength relative to my bodyweight.

[TearsOfTheCloud]

Yeah, I know what you're mean, but you're still doing great no matter what you're body weight is. I can tell you must have great genetics. I am a hard-gainer, but I have gained nine pounds in two months since I changed my diet!