FREE WORKOUT #3

Now imagine that you're incredibly focused, ready to execute, and your gas tank is running on empty. You're direct, efficient, and hyper aware. The next 25-30 minutes will be just enough to chase the pump and secure the adaptation.

This is an example of a workout where I was short on time, for various reasons and limitations, and knew exactly how this was going to play out. Simply put, and ole reliable type of session that accomplished 3 things for me; I was able to practice training the aspect of power in a main pressing movement, I was able to exert myself appropriately throughout the duration of the session, and I was able to make improvements to mechanics while returning from a elbow/shoulder injury. Sometimes, and for some, oftentimes, training is as sweet and simple as this.

THE STUFF

seated chest press (upright, varied grips, and tempos)

2 sets of 15-20 reps at a light weight, aim for full competency and feel, go as slow or as fast as necessary

incline close grip bench press (pause at chest)

as many sets as possible with :45 of rest between sets

perform 5 reps at a light-moderate weight, perhaps 55-65% of ones known maximum

go until 4 of the 5 reps can no longer sustain reasonably quick lockout

seated tricep push down (neutral grip handle)

3 sets of max reps, increase weight each set, at most, rest 1 minute between sets

go until can no longer apply force into machine and have stalled out, once stalling out, hold for as long as possible and try for one more rep

standing db lateral raises (straight arm, hold overhead)

10,9,8... down to 1 rep, :10 of rest between each set, can set db down

THE NOTES

This scheme and these style of workouts from; how its ordered, what exercises are selected, how rest and work periods are implemented are unique to my preferences as well as weak points. they happen to make up a majority of my training, even though I choose to Weightlifting and run as well.

bless you dudes. may the pump be large and the steaks be juicy. onward.