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.