Old-School Iron

Chest, traps and neck

First, lets say that it’s literally been years since I had any targeted training for traps and/or neck in any of my routines. Recently, though, I’ve come to the conclusion that I really should have them along for the ride.

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Here goes for friday’s session:

Swiss Ball Crunches 3 sets: 15/12/12 (no added resistance)

Incline Bench Press 3 sets: 11/8/8 (90 kgs / 198 lbs)
Flat Bench Press 3 sets: 8/5*/6 (90 kgs / 198 lbs)
Cross-Body Cable-Pulls (CBCP’s) Upper Pec 2 sets: 7/7 (25 kgs / 55 lbs first set, 20 kgs / 44 lbs second set)
CBCP’s Lower Pec 2 sets: 7/7 (35 kgs / 77 lbs)

BB Shrugs 3 sets: 12/12/12 (60 kgs / 132 lbs)
Forw. Incline DB Shrugs 3 sets: 12/12/11 (23,5 kgs / 51,7 lbs)
Neck: 10 reps each; flexion (forward bending), extension (backwards bending), lateral flexion (side bending) and rotation.

Total training time for this session: 66 minutes
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*= SLS, Sudden Laughter Syndrome. Induces instant failure. In this case, the instigator was a coin that dropped out of my pocket during the first rep. It had done so during preliminary warmup, or as we like to refer to it; groove-up.

CBCP’s are also known as Cable Cross-overs. I’m just used to writing it cbcp, so…

Traps: I was going way light on these. It’s never a good idea to go all-out on something you haven’t done in a long time, so decided to take the first time, as it were, on the safe side.

Neck: providing resistance myself by applying pressure to the head with the hands. Looks real stupid, so be prepeared for some weird gazes if you’re doing these at a commercial gym.

This entry was posted on Saturday, January 7th, 2006 at 4:36 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.