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Old 01-18-2013, 09:51 PM   #73
Soldier
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Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 4,151
Training Exp: On and off for 17 years.
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Upper body day. For anyone who read the thread on cutting with splits, I decided to try the workout Fazc posted, just for kicks. It was actually a good deload for me. Next time I do upper body I'll go back to training to get my bench up. Still trying for that 315!

The program was simple; 3x10 of basically every upper body movement I can do in my garage. I'm not even sure if I'm going to remember everything I did, but I'll give it a go.

Bench press-
45x5
135x5
185x5
205x10x3

Close, opposing grip pullups-
BWx10x3

Incline plyo pushups
BWx10x3

Upright row-
95x10x3

Incline press-
155x10x3

Feet supported wide grip pullup-
BWx10x3

Overhead press-
95x10x3

Extended ROM pushups*-
BWx10x3

Close grip chinups-
BWx10x3

Lateral raise-
25x10x3

Barbell curls-
75x10x3

Overhead extensions-
45x20x2

*I put my feet on a bench and hands on my sawhorse safety rails, then did pushups while allowing my chest to sink between the rails as far as possible.

I kept my rest periods very short. Much shorter than I've been doing for the last few weeks. The pump was awesome, and the session was very enjoyable, with much less stress on my joints by keeping the weights lighter. I'm definitely going to make use of this programming in the future, but for now my goal is strength, so it's back to heavy sets under 5 reps next time.
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Last edited by Soldier; 01-19-2013 at 02:31 PM.
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