10.24.11 Wv 2 Wk 2 Close Grip Bench + Upper Body Conditioning

Going to start trying something a bit different...on upper body days I will do upper body-centric conditioning work--tire striking, med balls, battle ropes, prowler shoves/rows, etc.  I seem to be building lower body mass as my pants are barely fitting but the upper body is pretty much staying the same.  I think this is because I'm pushing the Prowler exclusively on lower body days and incorporating it again on upper body days.  This is adding volume to my leg training, hence the lower body mass gains.  So, I will try this new approach to conditioning on upper body days to add some volume for the, uh, upper body.

A1)Reverse Light Band Pushups x 5 x 3 sets

A2)Full Contact Twist

50 x 5 x 3 sets

B1)5/3/1 Close Grip Bench

w/u...

195 x 3

220 x 3

250 x 8 another PR

B2)Weighted Chins

BW x 5

BW + 45 x 5

BW + 90 x almost 5 + 10 lbs over last week

B3)Lower Body Corrective Work

C1)Chest Supported Iso Row

310 x 10 x 5 sets + 10 lbs over last week

C2)Incline DB Bench

85s x 10, 10, 10, 10, 8 + 2 reps over last week

D)Upper Body Conditioning Circuit (20 sec work/40 seconds rest)

3 rounds of...

Overhead Tire Strikes

High Handle Prowler Shoves w/ 90 lbs on low handles and 90 lbs on uprights

Standing Battle Ropes

10# Continuous Med Ball Chest Pass Against Wall