Bringing on the hyper trophies
My QL and Neck are pretty funky right now so I decided to pivot back into some hypertrophy focused training sooner than later.
Still some big movements, but basically adjusting lower body training so I can keep upper body utilizing more volume and have less overal fatigue.
This basically means adjusting my split away from as much full body work.
There’s also slower eccentrics and longer pauses involved too.
First week = a little less volume and further from failure and I’ll slowly ramp things up a bit as the weeks go by.
Generally I try to do a 5-6 week ramp and then a deload. But if I feel bad I’ll hit the meso shorter or I’ll chop sets for one of the upper and lower days to dissipate fatigue for part of the week.
Upper A
Incline Bench Press (Dumbbell)
Set 1: 50 lb × 10 [Warm-up]
Set 2: 60 lb × 5 [Warm-up]
Set 3: 70 lb × 5 [Warm-up]
Set 4: 95 lb × 7 @ 7
Set 5: 95 lb × 6 @ 7
Rear Delt Row Machine
Set 1: 70 lb × 15 [Warm-up]
Set 2: 110 lb × 8 [Warm-up]
Set 3: 150 lb × 8 @ 7
Set 4: 150 lb × 7 @ 7
Single Arm Cable Row
Set 1: 35 lb × 10 [Warm-up]
Set 2: 50 lb × 3 [Warm-up]
Set 3: 60 lb × 10 @ 7
Set 4: 60 lb × 8 @ 7
Seated Cable Fly
Set 1: 140 lb × 12
Set 2: 140 lb × 10
SS w/
Coastal Pec Cable Press
Set 1: 140 lb × 10
Set 2: 140 lb × 8
Bicep Curl (Dumbbell)
Set 1: 20 lb × 10 [Warm-up]
Set 2: 25 lb × 10 [Warm-up]
Set 3: 30 lb × 10 @ 7
Set 4: 25 lb × 15 @ 7.5
Set 5: 25 lb × 12 @ 7.5
Cable Cross Tricep Extension
Set 1: 15 lb × 15
Set 2: 15 lb × 13
Set 3: 15 lb × 13
Behind Back Lateral Raise
Set 1: 12.5 lb × 15
Set 2: 12.5 lb × 15
Reverse Fly (Cable)
Set 1: 10 lb × 16
Set 2: 10 lb × 14
Lower A
Hack Squat
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 6 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 405 lb × 2 [Warm-up]
Set 5: 495 lb × 9 @ 7
Set 6: 495 lb × 8 @ 7
Hammer Strength Kneeling Leg Curl
Set 1: 30 lb × 10 [Warm-up]
Set 2: 50 lb × 5 [Warm-up]
Set 3: 70 lb × 10 @ 7
Set 4: 70 lb × 9 @ 7
Atlantis Leg Press C-201
Set 1: 90 lb × 10 [Warm-up]
Set 2: 180 lb × 5 [Warm-up]
Set 3: 360 lb × 3 [Warm-up]
Set 4: 450 lb × 10 @ 7
Set 5: 450 lb × 10 @ 7.5
Back Extension
Set 1: +25 lb × 10 @ 7
Set 2: +25 lb × 8 @ 7
