Back, Chest

Wide grip hammer chin-ups with weight. 7 reps body weight warm up and then 10, 25 35, and 45 lbs x 3 reps pyramidding with each weight. After my warm up I do 3 sets x 3 reps using 60 lbs with minimal rest between sets.

Bench press 5×5 using 175 lbs is till baby weight but I still can pump the muscles effectively with it. The frst two sets are a warm up with 135 lbs and 155 lbs. Then 3 sets x 5 reps with 175 lbs. I weight 161 lbs so this is more then my body weight and each rep is done similar to a Spoto press with a slight pause at the bottom a few inches above the chest.

The Spoto press developed by Eric Spoto, World Champ, 725 lbs raw bench presser, is effective and prevents me from overusing my should joints. I will also write bench presses simply because most people wouldn’t know what the hell I am talking about.

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