Back & Chest 9/18
Well it’s been about a month since I decided to change up my training and I have to say it’s been one of the most productive months for myself as well with regard to my training. My workouts have been so on point as of late and I could not be happier about it. Last night I had an insane session and my numbers went up across the board. I trained back and chest last night with the focus being on back so I started off with deadlifts of course.
About two weeks ago I went for a 1RM and nailed 525lbs which I was extremely happy about. Although I do like hitting new max’s I do also train to be strong for reps as well. Having said that, I took 405lbs for a ride on deadlifts and got 14 reps out of it. Last time I attempted it I had gotten 13 so yesterday’s workout was a win for me!
I set a goal for myself of accomplishing this 405 set for 20 reps by the end of the year. I think it is extremely important to verbalize your goals to yourself and set a deadline for those goals. Having that mental deadline forces you to work that much harder and puts a different type of pressure on you to get it done.
Most people I notice end up chasing their tail in a way and run in circles when it comes to the gym because they never actually set a goal. However, I definitely recommend these goals be somewhat realistic though.. For example if my max now is 525lbs, there’s no way I could increase that by 100+ lbs in a three month time span.. lol. Unfortunately it just doesn’t work that way.
Needless to say, you can accomplish your goals in the gym if you remain diligent and put in the work. I’ve been lifting now for about 10 years and it always amazes me to look back at old pictures of myself when I first started.
Looking how I do in present day always seemed so hard to do back then but I did it, which gives me the confidence and ability to keep pushing forward and chasing more progress. Anyway, I know you guys are waiting for the workout form yesterday so I’ll post that below if you wish to try it! If you happen to have any questions what so ever, email me directly at email@example.com
1) Deadlifts 12/10/10 (warm up) 135lbs,225lbs 315lbs
work sets 14/12/12 405lbs,315lbs,315lbs
2) Flat dumbbell press 12/12/7/4/10/8
3)Wide grip lat pulldown 20/15/12 drop set 10
4)Seated chest press 20/20/15 drop 12
5)Close grip cable row SS decline cable flys
20/15 15/15 12/12