The Contrast

The Contrast
Lift Big, Sing Big, Look Great Doing It.

Wednesday, November 11, 2015

Minimize

For lower body I've got worlds to go. The basic principles of linear periodization and undulating rep ranges are working wonders as I progress past the initial newbie gains. But for upper body, I'm trying something different...

For the longest time I was pushing the progressive overload on ALL of my lifts. Whether it was Bicep curls, Tricep extensions, or Rear Delt Flys. This lead to a few things - Feeling burned out, tendons and ligaments feeling stressed and strained, not getting the kind of training stimulus I desired.

I've since moved to doing things a bit more old school. Chase the pump. No specificity in numbers or lifts, just a number of a movements attached to a muscle group. This kind of randomized bull shit is more or less how I built up my initial physique. I attribute a lot of my more prominent body parts to this style of training. Biceps and chest specifically.

I'm still crowning the compounds king. Bench and overhead have alternating days, just like Chins and Rows. But after the initial Compound work is complete, I use body building type movements and training techniques to chase the pump, break down some muscle and go to failure.

For each "Upper" session I do 3 Bicep, 3 Tricep, and 3 Shoulder movements with at least 2-3 sets of Face Pulls.

Each Set I'm shooting for the 12-15 rep range. Sometimes I'll go as low as 8, but I'm keeping the reps higher.

A typical Bench Press Day looks as such:

Bench Press
Wendler Set Up -

Pause Bench
155lbs 2x8-12

1 Arm Chins
BW + 10lbs 1xAMRAP (4-8 reps)

Reg. Chin Ups
BW + 15lbs 1xAMRAP (10-15 reps)

Dumbbell Lateral Flys - Pyramid Set
Upright Rows - Pyramid Set
Dumbbell Front Raises - Pyramid Set

Face Pulls - 3x15

Hammer Curls - 55lbs x 5-8, 35lbs 10-15
Tricep Extension - Full Stack x 12, 110lbs x 15-20
Single Arm Rope Tricep Extensions 2x8-12
Upright Hammer Cable Curls (with the rope) 2x8-12
Pin Wheel Curls - Pyramid Set
Close Grip Push Ups - 1xAMRAP


Questions?

And then in the afternoon I hit another bench session....but I've already written about that. Basically, shit is gettin' serious with Miles Gloriosus. 

Until Next Time,

Lift Big, Sing Big, and Look Great Doing It.

The Opera Bro

Operabrotraining.com

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