As usual, things keep changing, the Chest and Myorepping article was a spinoff from the Creatine series...
Today is the second writeup on Chest program at the gym.
It turns out to be more difficult than first thought. As such, I added another table that removes any warmup and machine exercises data out of the equation.
Overall the raw data table...
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| Orange = last rep close to failure. Red = ...to failure point |
Chest Day Main Course
- Progressive overload on BenchPress myorepping is via increasing reps and sets rather than weight now.
- For DumbellPress its all three :- weight, sets and load but it won't be happening all at the same time with each successive session. Yesterday just happened to be a good day to nail all three.
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- PullOvers aren't exactly a main exercise but has been inserted to open up the various muscle and help re-set the shoulders and scapula after all the pressing motion.
- The Round the World (RTW) is really more of an endurance-strength polisher to finish off the day.
Might add some flies or cable work later...
Diving back to load, sets and reps moved for comparison,
Next session onward, will stick to flat bench for barbell and incline for dumbbell to standardize for better comparison.
Yesterday session was followed by the Quarterly "No Training" 2.4km Run... dropped from the last recent PB by 30+ sec but HR was considered low. Given the condition of the last 3 weeks from the cold/ flu I guess its not too bad and looks like I messed up with the larger stride from yesterday too.
