Week 2, Day 2, upper body volume

Did a different workout today, one inspired more by bodybuilding than powerlifting.  I started with incline dumbbell presses to failure followed with bench presses and weighted dips.  Basically working down the pecs with shortish rest between sets in order to try to fatigue all of the pushing muscles.  After that I did wide grip chins, pulldowns and seated face pulls to work the pulling muscles.  It was a nice change of pace to get in an increased volume of hypertrophy inspired work.  It's been basically forever since I've actually trained with the goal of building muscle so I have a lot of work to do to really get to the workload and effort level needed to grow anything.  I'll stick with it for a few weeks and at the very least it'll be a nice mental break from always pushing bar speed and one rep maxes.

Incline dumbbell press:  75x10, 90x10, 100x10, 100x6, 100x6

Bench Press: all reps touch and go, 135x10, 225x6, 225x6, 225x6, 225x6

Weighted dips:  bwt x 8, 45x6, 45x6, 45x5

Wide grip chins:  5, 5, 4

Pulldowns:  150x10, 150x8, 150x8

Seated face pulls:  40x12, 40x10, 40x10

Hoist crunch machine:  85x12, 85x10


  1. Hey did you hack my computer or something cause that is basically what I am doing for this cycle (10 rep sets) and next cycle However the reps come back to 6 in the next cycle.
    Man I hate Cardio more commonly known as volume work.

    1. ha! Either great minds or old ones (or both, hopefully) think alike! I'm trying to keep work sets in the 8-10 range but sometimes fatigue turns 8-10 rep weight into 4-6 rep sets. Lotta work to be done but I think it's necessary. It's hard getting into the 'cardio' mindset though.


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