Aug '25 • General discussion
Chest Sesh!!!!!!! Not For The Weak!
Commander Hammers: Operation CHEST BREACH (Rest-Pause Protocol)
Mission: 5 exercises. 1 brutal working set each.Pick a load you’d fail at 10–12 reps, then rest-pause your way to +20 more reps with 5-second micro-rests every time you hit failure. If you’re not questioning life choices, you picked it too light.
Rules of Engagement
- Warm-up: 5–7 mins shoulders & pecs (band pull-aparts, cuff work), then 2–3 ramp sets per exercise (8–5–3 reps) stopping well shy of failure.
- Working set: Hit true failure at rep 10–12 → 5 sec breath → keep accumulating reps until you’ve added 20 (e.g., 12 + 6 + 5 + 4 + 3 + … = 32 total).
- Rest between exercises: 3–4 minutes. Hydrate. Curse quietly.
- Tempo target: Controlled negatives, explosive but clean concentric. Don’t bounce.
- Failure = you cannot complete another clean rep without breaking form.
The Operation (Chest Focus)
- Dumbbell Bench Press — Stretch-Pause
- Pec-Deck — Big Stretch
- Smith Machine Flat Bench
- Decline Barbell (or DB) Bench
- Cable Crossovers (High-to-Low)
Example Rest-Pause Breakdown
Hit failure at 11 → 5 sec → 6 → 5 sec → 4 → 5 sec → 3 → 5 sec → 3 (you’ve added 20). Form first; if reps drop to singles, keep the 5-sec rhythm until the +20 is done.
Intel & Safety
- Two deep breaths ≈ 5 seconds. Use a timer if your soul lies.
- Spotter for presses = mandatory.
- If shoulder says “nope,” swap #4 for machine decline and #3 for slight-incline Smith.
Debrief Protocol (quick recovery)
- Cool-down: 5–8 min easy bike + doorway pec stretch.
- Nutrition: 25–50 g high-quality protein + 60–90 g carbs within 1–2 hrs.
- Supps (optional): Creatine 3–5 g, EAAs 10 g intra/post,
- Magnificent Trio of the most absorbable forms of Magnesium pre-sleep.
- Sleep: Aim 8–9 hrs; HRV appreciates it.
Orders
Complete the mission. Report back with how it went—pump score, weights used, and where you broke first. If you are a true Black Op’s Warrior, you’ll finish all five sets-from-hell and file your after-action report.
Good luck—you’ll need it. Recovery protocol upgrades, more challenges like this, and cheeky discounts await our Skool members.
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Chest Sesh!!!!!!! Not For The Weak!
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