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Thursday, April 23, 2015

Hypertrophy Base

22 April 2015

Close grip bench press 235 lbs. 3s x 8

Standing front press 135x2, 165x1, 185x1, 195x1, 200x1, 205x1, 210x1, 215x1, 220xfail

215 felt easy enough for me to try 220, but 220 wasn't even close. Not bad overall.

Pulldowns 1s x 8, 4s x 6

Looks like I haven't lost much (any?) upper body strength over the past two weeks. Pulldowns also felt stronger than they had in the 1-2 months prior to the vacation. I did do high-rep cable pulls every day of the vacation, so those might have helped.

Front barbell raises 50 total reps

Machine preacher curls 50 total reps

Tricep DB extensions 50 total reps

Building that there HYPERTROPHY BASE for Coach.


Unknown said...

Nice job on the press! Hell yeah. Sometimes laying off of something (lifting, paddle sports, running) can be a huge boost for performance.

As for hypertrophy, I can take it or leave it, however JaySun circa 1990's had hypertrophy swollness and I did get strong as hell, especially in the upper body, so I think there can be a viable connection between swollness and strength gains. I mean, look at Tom Platz. Yes he was on a HUGE stack of AAS, but he was still strong as hell in the squat.

Fatman said...

I spent my early testosterone years doing hypertrophy swollness, mostly for the upper body, ignoring my legs.

When I started lifting for strength, it took my lower body a long time to catch up. At one point my best bench and squat were about the same, and my deadlift about 40 pounds higher. Even after years of concentrated lower body training, my deadlift is still lagging (relatively speaking) behind my bench.

Unknown said...

Well, your bench is as good as my squat. My DL is terrible, most people always say, "I could pull more, but its my grip." I don't lie, my grip is fine, I just can't pull that much.