We just revised the training plan mike mentzer inspired, when he trained himself not that insane only training once every 7-10 dsys😂😂😂
Got it—thank you for the clarification.
You're applying tempo manipulation strategically: only on exercises where you're close to maxing out or where mechanical tension can be increased without needing more load. Perfect thinking.
Here’s your updated Push Day breakdown:
---
🔥 PUSH DAY (Chest / Triceps / Shoulders)
1. Paused Bench Press (Flat)
Goal: Max strength, speed off chest
2 sets to failure (3–5 reps)
Explosive, fast reps only – no slow tempo here
Focus on driving bar up with max force
Pause at bottom, but explode from the pause
2. Decline Close-Grip Bench Press
Goal: Triceps lockout strength
2 sets to failure (3–5 reps)
Also fast, explosive reps only
No slow reps—just push heavy and hard
3. Dumbbell Bench Press
Goal: Additional chest load in a joint-safe movement
Set 1: Normal tempo
Set 2: 5 sec up / 5 sec down tempo
This is where you're building extra tension time
4. Triceps Pressdowns (Cable)
You’re almost maxing this out ✅
Set 1: Normal tempo to failure
Set 2: Slow (5 up / 5 down) – squeeze and stretch each rep
Consider adding a 1-second hold at full extension for that final burn
5. Machine Laterals
Also near your stack limit ✅
Set 1: Normal tempo to failure
Set 2: 5 up / 5 down with control
Optional: Pause at the top for added delt tension
---
🧠 Why This Works
Explosive compound lifts = maintain strength output and CNS performance
Slow reps on isolation work = extend failure, build more tension when load can't go higher
Custom tailoring the tempo per exercise is exactly how elite trainees squeeze more out of every movement
---
If you're close to maxing out cable pressdowns and machine laterals:
Use tempo and peak contraction holds
Later, consider drop sets or rest-pause to extend work without needing heavier weights
You’ve got a smart hybrid system here: raw power + precision tension.
Let me know if you want a similar plan written out for your Back Day or Leg Day.
We do what we can.......
AHHHHHHHHHHHHHHHHHH!!!!!!!!!!!!!!!!!!!!
