Week 7, phase 3 - weak point work
Slowly progressing back into a normal phase of training, but not too fast.
The plan is to be back to competition form ie - hitting depth on the big 3 by November, giving me September and October to work my way back to meet prep, starting in December.
Done in about 20min between clients....
Triceps pushdown: 6x15
Side lateral: 3x15
fly machine: 5x12
Machine press: 4x12
birddogs in pulsing mannner with 2sec hold
20 reps per side.
The purpose of this session is recovery work, with little bit of hypertrophy in the triceps and chest. Mainly just moving some blood around. I seem to feel better when monday comes around after I do these sessions.
Thanks for reading!
Need programming help?
Brian Carroll Online Diet & Training Consultations
Metal Gear I personally prefer:
Metal Jack Pro Briefs
Metal Jack Pro Squat Suit
Metal Jack Bench Shirt
Spud Inc. 3 Ply Deadlift Belt
Spud Inc. Bench Belt
Book that will help ANYONE with back issues
Ultimate Back Fitness and Performance