So as the title says, I did an upper body workout today but hit a plateau. I think this happens to all of us and this is certainly not the first time I have hit a plateau. It was a good long 6+ weeks but my joints are killing me and I feel run down. I think that at this point, this is the strongest I am going to get with this size. So, for the next few weeks I will do higher reps/lower rest with lighter weights to assist with active recovery and HYPERTROPHY. I feel as though I grow in both ranges but the medium to lighter weights are where you really grow. I will do the first week with something around the 12-15 rep range and then maybe go into the 8-12 rep range for a while. Anyhow, this will be a good deload from the heavy iron. I will also throw in more conditioning days.
Bench Press Superset with weighted Pullups:
135x10,185x3, 225x1, 265x5, 275x4, 275x4, 290x4
Bwx10,x6, BW+45x6,x6x5
BB Rows SS with Weighted Dips
135x10, 185x10,x185x12, x13
Dips bwx10, bw+60x10,11,9
DB Shoulder Press 50x13,x9
Pushdowns SS with DB Curls
60x12,x12,x12
35x10,x10, Concentration curl 20x10
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