10 sets x 3 reps wide grip hammer chins using 42.5 lbs attached to my belt followed by 5 sets x 5 reps in the bench press.
I decided to mix my program around and dropped the reps in the bench press. As exciting as German volume training is it has run its course and is boring for me right now. Plus it is excessive. I was only using 135 lbs and will start from there adding 5 lbs a workout until it gets challenging. When that happens I am going to quit. Last time I did 5 x 5 with around 240 lbs but not sure if I want to go bench crazy.
What I really want to do is get that rhythm back I once had in the bench. I live chins but hate the bench right now. I need to go back in time and figure out what went wrong.
Tucking in the elbows… lol. Big mistake. Leads to dependence on triceps and doesn’t built the front delt require to hold a big weight. I want to try more of a bodybuilders style bench press and reinvent it for myself and hope to find that rhythm I once had. That bounce.
Right now I got that bounce in my chin ups like a little blessing from God. I love the way the bar feels in my hand and I love to rip. I can crush a 45 lbs player on the chin to the Adam’s apple and hold it there for 10 seconds. How do you like dem apples?
So lol I did 5 x 5 with only 140 lbs. That is ok cause 5 lbs a workout doesn’t take long to add up. I can jump right up to 185 lbs and start there by I am 40 years old and I prefer letting my joints adapt to the weight slowly. I will be at 240 lbs soon enough, max out, get frustrated, and quit like I always do.
At that point it doesn’t matter just as long as I set a new personal best. If that was achieved I pick a different exercise to focus on. This is similar to the training principle of specialization. In order to continuously drive the body forward you simply can’t build everything at once. You need to focus on one area at a time in order to surpass the physiological limitations of progressive adaptation.