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Training Blog 9: Accessory to Murder

Updated: Apr 21

Today's session was an accessory day with two goals in mind; address weak points and add volume where I can. Weak point training can be addressed in a few ways but my favorite is to make it a priority on days when I feel fresh. An example is a day like today, I did banded hamstring curls at a high rep count this addresses a weak point of mine and allows me to add volume without taxing my CNS.

Leading into tomorrow's session of a dynamic lower day this could seem counterintuitive to do a lot of posterior work but keep in mind its very light pump work that acts more as a primer/recovery method than traditional volume. I do have these days written out but it's a bit freer in that I identify muscle groups needing additional work and think about what can I realistically do without taking away from tomorrow's session.

Recovery should always aid, never take away. Because I am trying to lean out I did knock out some HIT training on the assault bike for 8 minutes. My only advice with HIT training is to keep quality high otherwise you're just tearing yourself down for no reason.


Overall, 8/10 session.

- HIT was brutal


Accessory Day

Wide Grip pullups 3 x max reps with a 3-second pause at bottom of each rep

Shoulder Club Raises 2 x 20

Dumbbell Pullovers 2 x 15

Dumbbell Bicep Curls 3 x12

Banded Tricep Pushdowns 3 x 30+


HIT - Assault Bike

:10 on 50 off x 8 rounds


Happy Lifting,


Coach B.



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