Three days training in a row, things are getting pretty serious over here
Last night I trained push. Did some tweaking on execution and set up a bit. Was a good session.
Today I took the wife and grandson to see Christmas lights at the zoo. It was ok but, all the animals were put up (I should have figured that at 7pm) so it wasn't as fun as I expected. Next year I'll take him again around this time since he will be almost 2 and actually kinda realize what he's looking at lol, during the day and see the animals though. Was fun but, not worth the cost of admission.
Onto training, this will be long winded so feel free to skip it lol.
I've never been able to really connect with my chest. Honestly I have never been able to really get that aspect of training any body part besides hamstrings, and wouldn't you know it, my hamstrings are probably my best part. It's never mattered, tempo, weight, exercise selection, touching the muscle, negatives, and on and on. I just don't get it.
This is part of the reason that volume training has never been ideal for me and, heavy heavy progressive overload and more frequent training produced the best results I've had....... But, father time is undefeated and my body just can't handle it as well as before. It's just the results of crushing the log book for years, less then ideal execution and neglect to getting re/pre hab done on the body over all those years.
So what I've been trying is a more "middle of the road approach" with legs and chest given the injuries.
Push -
I rotate A & B days each session but it's very similar set up in each session, just different machines or variations. An incline press, a flat press, a closer grip press, and a fly. This seems to hit everything well for me and the delts are just thrown in where they feel best during the session.
Instead of just hitting 2 heavy top sets and a back off set, I've been bringing the weights down a touch, with better form, hitting a top, a back off then and adding in some type of intensity technique (this session it was rest pause sets) on my second back off. I'm getting a touch more volume (since the weight isn't as heavy) but still pushing the intensity.
I'm still not connecting with the chest very well but, every now and then I'll feel it contract (stretching under load is a more common feeling) and that's always a good thing. I know the fucking thing is working, it has to but, I need more precision now since I'm not trying to hit it with a sledgehammer.
Arsenal incline 1 top 1 backoff 1 backoff with a rest pause
Arsenal standing press (I love this machine) 1 top 2 backoffs 1 backoff with a rest pause
Arsenal close grip vertical press 1 top 1 backoff 1 backoff with a rest pause
Pec deck 4 working sets, each set deceased in weight because my chest was fried after the first
Cable press 3 working sets of 15+ trying to work on the connection after I was fatigued
Chest is sore, I over did it on volume though. I might ditch the arsenal incline and the vertical press all together next rotation. The incline is a very nice machine but, the angles don't feel great for me.....I feel like I can't get the path to line up and it's always too low, too high or the handles are too wide....I dunno it just doesn't feel great. The vertical press is fine but, I feel like I can switch to something else and maybe get a better feel.
