This week I am going to write about my recent training program. I have never felt stronger in my life. It is a bit scary as I know that the heavier I will go with weights the bigger chance that I might get injured. But I am listening to my body and always trying to remember “train for strength; don’t demonstrate it in the gym”.
My current program is focused on power/strength movement early in the workout followed by bodybuilding moves and on off days I`ll do “drills” for fitness and agility.
Thick bar rack benchpress 285 lbs/129 kg for couple of singles *after warm up
Top position rack bench holds 465 lbs/211 kg 10 seconds x 3 rounds
Incline DB press 2x12r 100 lbs DB
Incline DB fly 12r 65 lbs, 9r 75 lbs
Dips 15,10r BW (205 lbs) *thick bars on dipping machine
Thick bar close-grip benchpress off the pins 265 lbs/120 kg for couple of singles *after warm up
Ez-bar triceps extensions 12r 105 lbs, 12r 110 lbs
Standing calf raises 2x15r 495 lbs/224 kg
Seated calf raises 2x15r 225 lbs/102 kg
Donkey calf raises machine 2x15r 400 lbs/181 kg
*stretching & foam rolling at the end.
All done in less than 45min. Trained in World Gym San Diego, CA, US.
Old School Bodybuilding for Strong – Healthy – Fit LIFE.