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Old 06-21-2013, 04:52 AM   #18
afraziaaaa
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Join Date: Jun 2013
Location: New Jersey
Posts: 772
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Whey Protein
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Default Training 6/20

Bench accessory day.

My training partner and I have been doing this high volume routine in 3 week pendulum waves every Thursday for about 6 weeks now. I really like it. We usually end up doing somewhere between 32-40 sets on this day. It is more of a power-building style workout, which is mostly what I do for assistance work while keeping the main movements in the 1-3 rep range.

Flat DB Bench - 110sx6x6
Seated DB Military - 85sx6x6
Incline DB tricep press/extension - 45sx6x6
(My partner introduced this exercise to me, and he is the only person I have ever seen do it. This is done with the dumbbells starting on the chest, thumbs towards chest, elbows flared out, extend up similar to a kickback.)
Overhead cable extension - 150x4x12
Pendlay Row - 275x5x9
Fat bar lat pulldown - 220x18, 240x15, 260x2x12
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