So at this point the momentum of a great light phase seems to be carrying me through the beginning of my medium phase very nicely. Good combo of both strength and fitness cant wait to tell you how this week went
So as i said in the video from the week before my intention was to work my shoulders this time on smith machine. Overall i find thesmith machine gives you an extra 10-20kg on your lifts depending on the make. However itsstill worth doing in addition to free weights as there are different handgrips you can use which you couldnt dream of on a free bar - such as wide grip press.
Anyway ill show you what i mean about that in a bit. But first here what i got
100kg (220lb) 12rep and 10rep
120kg (264lb) 1rep
130kg (286lb) 1rep
And then i worked it with a wide grip as i mentioned above. This is great for developing serious width and strength to your physique but can bust your shoulder joint - so beware!!
Here is a vid of the german bodybuilder, markus ruhl, who i mention in my own video demonstrating what i mean.
As you see he presses with his hands the full width of the machine and this helps isolate the weight onto the front delts more wheras the more narrow grip throws it onto triceps.
So trained chest twice this week. With all the work focussed around the weight of 120kg (264lb). Here is the first workout of the week.
120kg 3sets 8rep
So simple but i believe that is how chest is done.I often think its easy to get lost in accessory movements(machines) but all you really need is compound lifts.
And second workout of the week
160kg (352lb) 2rep
120kg (264lb)2 sets of 12rep 8rep
SO above i took advantage of having a good spot. I always make sure that my spot understands not to touch the bar at al unless basically its crushing me lol. even if the spot lays a single finger on the bar during my lift i discount it as a fail as i can never be sure of how much they helped. I believe in RAW strength!!
So as i said in big als week 2 i intend to train and build up my triceps a lil bit more seeming as they are now the limiting factor in my bench and shoulder press. I do triceps normally after either a shoulder or chest workout as i find that the compound lifts pre exhaust the smaller muscles in the triceps meaning that i get a deeper burn.
The main exercises i rely on are push downs and French press (A form of skull crushers). Push downs i would say are the staple exercise of triceps - though i do prefer close grip press as i find its a better mass builder - but i cant deny that the majority of my tricep development has come from this exercise. French pres however is such a hard exercise and can really help stretch the tricep out whilst still working them with some seriously heavy weights!
0kg (132lb) 8rep
100kg (220lb) 6rep
So this was an awesome workout this week for me! This is what i achieved
I supplemented this with both width and thickness work on machines.
My fave workout of the week. A new PB and 4 reps better than last week. My overall target is 30reps on 180kg(396lb)
But in the meantime this is what i got:
180kg (396lb) 10reps
Awesome week on the whole! Hope you enjoyed this new format to my big als week write up!