Today I started my 20in30 program that I have been working on. I’m trying to add 20 pounds to my bench press in 30 days because unfortunately my bench press is woefully sub par.
So, today was my first day and I feel pretty good afterward. Hit my numbers for the day which is really important because today was my “intensity day.” Now contrary to popular belief this has nothing to do with HIIT or how many ounces of sweat I lost. Intensity in the weight room refers to the amount of weight lifted. So today my goal was to lift a heavy weight for low repetitions. This could be compared to the Westside or Conjugate method of a “Max Effort Day” but instead of a 1 rep max (1RM) I worked up to a 3RM and then took 90% of that for 3 sets of 3. I can’t take credit for this idea because Travis Mash of MashElite.com uses it all the time in his programs.
Since this was my intensity day I didn’t want to do a ton of benching volume (to be explained later this week) mainly because I have a volume day scheduled later in the week. So I did some direct arm work instead. I have avoided direct arm work for around 2 years and it’s time to get some horseshoes! My triceps are fairly weak and I believe that is contributing to my poor bench press performance so I attacked those suckers using Kris Gethin’s DTP method. DTP is a pyramid scheme. I’m using his method to add size to my arms. It utilizes extremely high volume and low intensity and I need some actual muscle growth in my arms because a bigger muscle has the potential to be a stronger muscle.
So without further adieu,
Super Set 1
Bench Press: Work up to 3RM – Then take 90% of the 3Rm for 3×3
Cable Row: 1 set of 10 for every set of bench press, including warm ups.
Super Set 2
Hammer Curls: Sets of 50, 40, 30
DB Tricep Extensions: Sets of 50, 40, 30
Super Set 3
Cable Curl w/ Iso Hold: 3×20
Cable Tricep Pushdown W/ Hold: 3×20
So I hit 195 for a solid triple and did 3 sets of 3 with 175 for bench press. It took me around 10 or 11 sets including warm ups so I did 10 or 11 sets of cable rows.
I’ll try and post again with tomorrow’s workout, make yourself better and live human.