Vince's Slingshot Training journal

My muscle respond better to twice a wee muscle training. I am 4 week in to the blast phase and must give Ronnie mad props. STS is the SHIT!!


11-3 Monday:

Chest:

1st exercise is a key exercise-15 degree barbell decline presses (POWER-LIFTING MOVEMENT)
PREP SET-4-8 reps (2 reps shy of good failure) 225 for 5
1st set 4-6 reps (heavy set). 275 for 4
2nd set 8-10 reps 250 9
3rd set 8-10 reps 250 7
4th set 8-10 reps 250 6
5th set 12-15 reps 225 9

Shoulders:

1st exercise is a key exercise-seated dumbbell shoulder presses (POWER-LIFTING MOVEMENT)PREP SET 1st set- 4-8 reps (2 reps short of good failure) 40 for 6
1st set 4-6 reps 55 fo 5
2nd set 8-10 reps 50 fo 7
3rd set 8-10 reps 50 for 6
4th set 8-10 reps 40 for 11
5th set 12-15 reps 40 for 9

Lat Width: 5 sets

1st exercise is a key exercise-medium grip pull-ups
1st set for 10
2nd set for 10
3rd set for 8
4th set for 6





Lat Thickness: 5 sets

1st exercise is a key exercise-close grip pulley rows (palms facing one another) to lower stomach
1st set- 8 for 110
2nd set 7 for 110
3rd set 10 for 100
4th set 8 for 100



Traps:3 sets

1st exercise is a key exercise-seated dumbbell shrugs
1st set- 15 for 50's
2nd set 12 for 60's
3rd set 10 for 60's