Philippe Geoffrion
Level 7 Valued Member
Day 6 Week 1
Needs Evaluation
Bench SV
Close Grip Bench Press (elbows tucked)
Bar x 5, 95 x 5, 115 x 5, 135 x 5, 155 x 5 and back down
Chins
BW x 5, 15 x 5, 25 x 5, 15 x 5, BW x5
Prone Raises
2.5 lbs plates x many for 2 sets
Inc Curls
15 lbs x around 8 for 2 sets
Addendum
Renegade Lunges, Bar hangs, Plate Circles, Stretches, Waiter Walks, Bent Presses
Wanted to start the session with a light deadlift SV to train upper back for deads and did rack pulls with 315 however my grip would not allow it. My forearms were scorched from fat bar snatch grip a few days ago. Did some cleans afterwards but decided not to push it. This is my light day, and mostly muscle building with low rep/higher set and medium loads. Volume still low because of frequency and lifts more geared to improve neural lifting aspects. Close grip bench to practice keeping elbows tucked, lowering on lats, increased ROM, triceps strength, shoulder flexion strength. Weight not heavy but no ppint in going heavier and losing what we try to train or doing too much.
Chins for lats and keeping the back locked. Curls are a stretch lift on incline. Really open the chest up. Flex tri's a bottom. Biceps can get tight if not trained through full R.O.M. Some mobility exercises. Not much leg work as I have a high volume of squatting and deadlifting per week. Any additional leg work will be mobility or single leg drills to helps balance out asymmetries and improve coordination, movement and stability Renegade lunges, single leg RDL's fit the bill here.
Next week, will start with light cleans or snatches for a few sets of 5.
Close Grip bench (elbows tucked)
Needs Evaluation
Bench SV
Close Grip Bench Press (elbows tucked)
Bar x 5, 95 x 5, 115 x 5, 135 x 5, 155 x 5 and back down
Chins
BW x 5, 15 x 5, 25 x 5, 15 x 5, BW x5
Prone Raises
2.5 lbs plates x many for 2 sets
Inc Curls
15 lbs x around 8 for 2 sets
Addendum
Renegade Lunges, Bar hangs, Plate Circles, Stretches, Waiter Walks, Bent Presses
Wanted to start the session with a light deadlift SV to train upper back for deads and did rack pulls with 315 however my grip would not allow it. My forearms were scorched from fat bar snatch grip a few days ago. Did some cleans afterwards but decided not to push it. This is my light day, and mostly muscle building with low rep/higher set and medium loads. Volume still low because of frequency and lifts more geared to improve neural lifting aspects. Close grip bench to practice keeping elbows tucked, lowering on lats, increased ROM, triceps strength, shoulder flexion strength. Weight not heavy but no ppint in going heavier and losing what we try to train or doing too much.
Chins for lats and keeping the back locked. Curls are a stretch lift on incline. Really open the chest up. Flex tri's a bottom. Biceps can get tight if not trained through full R.O.M. Some mobility exercises. Not much leg work as I have a high volume of squatting and deadlifting per week. Any additional leg work will be mobility or single leg drills to helps balance out asymmetries and improve coordination, movement and stability Renegade lunges, single leg RDL's fit the bill here.
Next week, will start with light cleans or snatches for a few sets of 5.
Close Grip bench (elbows tucked)