{"id":1310,"date":"2016-01-06T19:07:47","date_gmt":"2016-01-06T19:07:47","guid":{"rendered":"https:\/\/www.mvp-athletics.com\/blog\/?p=1310"},"modified":"2016-07-27T20:01:58","modified_gmt":"2016-07-27T20:01:58","slug":"chest-training-january-5-2016-rebuild2016-log","status":"publish","type":"post","link":"https:\/\/www.mvp-athletics.com\/blog\/?p=1310","title":{"rendered":"Chest Training &#8211; January 5, 2016 #rebuild2016 #log"},"content":{"rendered":"<p><strong>\u2022 Flat Bench Press (stop presses)<\/strong><br \/>\n-Set 1 15 reps<br \/>\n-Set 2 15 reps<br \/>\n-Set 3 add 50% 10 reps<br \/>\n-Set 4 add 10% 10 reps<br \/>\n-Set 5 add 10% 8 reps<br \/>\n-Set 6 add 5% 8 reps<\/p>\n<p><strong>\u2022 Incline Bench Press (stop presses)<\/strong><br \/>\n-Set 1 15 reps<br \/>\n-Set 2 add 30% 10 reps<br \/>\n-Set 3 add 10% 10 reps<br \/>\n-Set 4 add 5% 8 reps<br \/>\n-Set 5 minus 40% 12 reps<br \/>\n-Set 6 add 30% 8 reps<br \/>\n-Set 7 add 10% 6 reps<\/p>\n<p><strong>\u2022 Hammer Strength Incline Press<\/strong><br \/>\n-Set 1 12 reps<br \/>\n-Set 2 add 25% 10 reps<br \/>\n-Set 3 add 5% 10 reps<br \/>\n-Set 4 minus 30%, add resistance bands 10 reps<\/p>\n<p><strong>\u2022 Dumbbell Pullovers<\/strong><br \/>\n-Set 1 10 reps<br \/>\n-Set 2 to 4 20 reps. Do 10 reps with heavier weight, then drop weight 15% and do 10 more reps.<\/p>\n<p><strong>\u2022 Smith machine Flat Bench Press (Rest\/Pause)<\/strong><br \/>\n4 sets x 10. Slow negative movements, rest at the bottom for 2 seconds, then drive the weight up.<\/p>\n<p><strong>\u2022 Wide Chest Hammer Press<\/strong><br \/>\n-Set 1 and 2 10 reps<br \/>\n-Set 3 and 4 drop set for a total of 15 reps. So start heavy, then drop the weight to get your total reps.<\/p>\n<div id=\"fb_share_1\" style=\"float: left; margin-left: 0px; margin-top: 5px;\"><a name=\"fb_share\" type=\"button_count\" share_url=\"https:\/\/www.mvp-athletics.com\/blog\/?p=1310\" href=\"http:\/\/www.facebook.com\/sharer.php\">Share<\/a><\/div><div><script src=\"http:\/\/static.ak.fbcdn.net\/connect.php\/js\/FB.Share\" type=\"text\/javascript\"><\/script><\/div>","protected":false},"excerpt":{"rendered":"<p>\u2022 Flat Bench Press (stop presses) -Set 1 15 reps -Set 2 15 reps -Set 3 add 50% 10 reps -Set 4 add 10% 10 reps -Set 5 add 10% 8 reps -Set 6 add 5% 8 reps \u2022 Incline Bench Press (stop presses) -Set 1 15 reps -Set 2 add 30% 10 reps -Set&#8230; <\/p>\n<p><a class=\"teaser-more\" href=\"https:\/\/www.mvp-athletics.com\/blog\/?p=1310\">Continue Reading<\/a><\/p>\n","protected":false},"author":1,"featured_media":1311,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,4],"tags":[],"class_list":["post-1310","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chest","category-training-routines"],"_links":{"self":[{"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1310","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1310"}],"version-history":[{"count":2,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1310\/revisions"}],"predecessor-version":[{"id":1314,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1310\/revisions\/1314"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/media\/1311"}],"wp:attachment":[{"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1310"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1310"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1310"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}