Training: SE Upper, Week 10

 TUES, 27 August 2012

* Accupuncture Pressure Massage


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Strength Training (5:30am)
Warm-Up
Foam Roll + LAX
Thoracic Work
Postural Reinforcement
Activation

1:  Close-Grip Swiss-Bar Overhead Press.
[Belt]
185 x 1
165 x 7 x 3

2A:  3-Board Bench Press.
300 x 3
315 x 2 x 3

2B:  Seated Cable Row.
200 x 6
220 x 4 x 6

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Session #2 (9:00am)

1: Timed Swiss Ball DB Bench Press.
* known as Oxidative work, to improve hypertrophy of the Type 1 fibers and oxidative capacity of Type II. Using a 2-0-2 tempo here.  You enhance the body’s ability to delay fatigue, maintain power output over an extended period of time, improve anaerobic endurance, and develop static strength.
This will help increase the strength of tendons and ligaments and keep your shoulders and pecs healthier.
I will utilize this method once per week until 5 weeks out.

55 x 120 seconds
[6 minutes rest]
45 x 120 seconds

2:  Timed Belly Pulldowns.
60 x 120 seconds
[6 minutes rest]
60 x 120 seconds

3:  Alternate DB Curls
Dropset -50 x 6, 45 x 5, 40 x 4, 35 x 4, 30 x 4, 25 x 4

4:  Neck Work w/ Bands.
gB x 2 x 12