The last 3 weeks, I've went heavier than usual, hitting 7 sets of 2-4 reps on at least 1 exercise in each session. Last week, I had a slight pec injury that made me re-evaluate what I was doing. I decided to veer away from lower reps and go back to a mod-high rep range and med-high volume. For me, this is where I thrive.

Todays Session - CHEST / SHOULDERS

Machine Press - Built up to heavy 8 reps for 3 sets.

Incline BB Press - 5 sets @ 15 - 13 - 11 - 9 - 7 - Stopped 2 inches above chest and went up only 3/4 ways.

Slight Incline Smith Machine Press (Flat Bench raised by 25lb plates) 5 sets of 5 - Explosive sets here. 

Cable Flyes - 3 x 15

Side Laterals 4x12 (slightly past 90 degrees)

superset with Spider Crawls - Up / Down 3x (4 sets) (Not sure what spidercrawls are? Video at bottom of page

Heavy Rear DB Laterals - partial range of motion 3x25

That's it. Overall Good Session. 

SPIDER CRAWLS - BRUTAL.