The Journey of a pHD bodybuilder - Train, Eat, and Think like a Pro!

[President Wilson]

Going heavy on bench man!

[Venom]

I actually felt really strong. I have been using my legs more like you said and it helps a lot.

I changed it up and started doing singles instead of doubles on reps. I felt that my form slightly changes on the second rep. I feel like I'll get more transfer to a max lift with singles, and just perform more sets to match the volume I usually get with doubles.

One thing I was going to ask you: do you use any wrist wraps or something on bench? I notice many use that.

[President Wilson]

Yo Gabe! You are definately strong as heck. For you and I, i dont think its necessary to use anything for wrists. Even on decline I have lifted as much as 360 and never had any problems. So basically I wouldnt really wrap until after 315 minimum, and from my experience with our wrist density it may not be even necessary at that point.

Yeh, that leg drive is critical, and so is pinching your shoulder blades and pressing in a direct straight line up so you waste no movement

[Venom]

Day #8 Hypertrophy/Lean up meso cycle

Back/core heavy; calves occluded - I had very little time to train, so I had to get a session at my appartement

18 sets pull-ups mostly weighted with a back-pack on
some giant sets on abs
occluded calves 3 sets
light jog - I was supposed to do cardio at night, but did not have time. So just did a quick 15 min jog.

Then Tuesday was off. Way too busy.

Today

Day #9 Hypertrophy/Lean up meso cycle

Delts/Arms heavy

Dumbbell shoulder press - 5 singles w/ 95 lbs dumbbells 1 single w/ 100 lbs. Then burnout 2 sets of 10 with 80s and then 70s.
Seated tricep extensions 3 singles 270 lbs 1 single w/ burnout 2 sets 10 w/ 180 lbs super set w/ alternate curls 4 singles 60 lbs, burnout w/ 40s
standing shrug machine 4 plates aside w/ neck towel raises
reverse barbell curls 3 singles w/ 80 lbs 1 w/ 90 burnout w/ 60 lbs w/ behind back wrist w/ farmers walk

Legs heavy tomorrow....really looking forward to it.

[Venom]

Day #9 Hypertrophy/Lean up meso cycle

Thighs/Calves Heavy

Squats: 6 singles w/ 365, 1 single w/ 385; 10 reps 315. Staggard w/ calve raises heavy
3 sets occluded leg extensions w/ hamstring curls
5 sets glut-ham raises (45 lbs 3; 70 for 1; burnout BW) w/ reverse hyperextensions (50 lbs 3; 75 1; 25 1). Staggard w/ reverse tibialis raises

Absolutely brutal workout. I am done. That was a very successful heavy cycle. Now go back to power, then hypertrophy.

[Venom]

Day #10 Hypertrophy/Lean up meso cycle

Full upper Power - light

7 sets flat bench (2 singles 205, 3 singles 155, 2 singles 135) w/ pull-ups (2 reps each set 3 wide, 4 close) w/ dumbbell shoulder press (2 singles 70 lbs, 4*2 50 lbs, 2 reps 40 lbs)
4 sets alternate dumbbell curls (2*2 40s, 2*2 30s) w/ reverse barbell (2*2 60 lbs, 2*2 40 lbs) w/ behind back wrist w/ seated tricep press-downs (2*2 180, 2*2 150) - may have gone a little too heavy here for power light.
3 Sets hyperextensions +45 lbs w/ seated crunches 50 lbs w/ twists plate 25 lbs
5 minute break
3 *2 bent over rows (165) w/ upright rows (65) w/ dips BW

10 mins occluded cardio on bike

[will-work4andro]

i like the singles Gabe...have you ever tried floor presses? i'm thinking of trying them next week

[Venom]

Not in a long while...I have to consider it. I am in great grove on bench now.

I am digging the singles, too. It really allows me to focus on each rep. I just do more sets to get the volume I need. But I feel my repetition quality on power and heavy days is much greater with this method.

[Venom]

Day #11 Hypertrophy/Lean up meso cycle

Thighs/Calves Power (light)

Squats/jump squats - 285 2 singles, 3 singles 225 - I just do regular squats here, but with weights like 225, I can't stop from coming off the grond because of the velocity of the rep on the concentric portion. It is pretty an interesting experience.
4 *4 leg extensions 140 lbs w/ glut-ham raise BW
^^^staggard above to with calve raises
3 sets belt squats 50 lbs w/ reverse hyperextensions 25 lbs
staggard w/ reverse tibialis raises 50 lbs

10 mins occluded cardio on bike

[Venom]

http://www.youtube.com/watch?v=U7JMOKFrgmU