Just wanted to ask about a template in the 531 for powerlifting book. (Retro, eh?)
One of the upper body days finishes with triceps/ face pulls 100 reps. Just wondering how to perform these - are they light weight giant sets where you aim to complete the reps in as few sets as possible?
My intuition tells me they are, because when I’m done with main lift bench and 5 x 10 supplemental press, my triceps are pretty wrecked. I can’t imagine 100 reps of moderate to heavy weight triceps!
You need to choose a weight that challenges you without completely destroying you to the point that you affect your next workout. Sadly nobody can tell you what that is, you’ll have to do some good old trial and error. 10x10, 5x20, you could start at a higher weight and drop set it, lots of combinations. Bench plus supplemental is 8 working sets. Not nothing, but certainly not so much that you can’t fry your triceps some more. Beat yourself up a bit man, it’s good for the soul.
I’ll give it a go, it sounds pretty good. I had been doing 2 or 3 sets of heavier weight triceps work, but it was probably a bit much. I do the 3 work sets, then a single at 100% tm on the 3 and 531 weeks, then 5 sets of boring but strong supplementary work. So it’s all pretty heavy.
Heavy day today. 3 work sets as normal, with heavy single at TM. 5 sets supplementary, 5 reps c.80% TM. I didn’t include the 100 reps triceps as they were fried. My thinking now is to include the 100reps triceps on the 5 weeks when there aren’t any heavy singles. I do 2 sets of heavy compound triceps (close grip bench, floor press etc) and 2 sets lighter triceps (push downs, dips etc) on my second upper body day. I think between everything, that should be okay for them. What do ye reckon?