hehe
I stopped when it slowed down, but felt I could have done loads more, very glad I didnāt!
Probably not help by the Bulgarians, again didnāt feel too bad at the time, but being a new movement to me I didnāt load them up.
Looking forward to push_b tomorrow, thinking of doing bench as singles. Any view on this? @ralphiedacat
My thinking was, I donāt want to get stuck under the bar if I fail on the double rest pauses.
Barbell for singles for sureā¦ DB is better suited for myo reps
Thatās why I didnāt recommend itā¦ deadlifts, squats and bench work well with single clusters
Think Iām going to try singles on all first exercises, will be great for pull ups and Chins, as I can load them without fatigueing from multiple reps.
Would good progression for singles be to up weight when Iāve managed a few sessions upto 12 reps without slowing?
Let the type of movement dictate whether or not singles or multi rep clusters is appropriate. In other words ask yourself, āIf I have to bailā¦ am I gonna dieā.
Hmm instead of defining a top weight how about a minimum weight? Then slowly increase it over time. Greg Kuckols wrote an article around doing that with singles. I think its a good approach.
@ralphiedacat: So you have a minimum weight for each movement, you will alway do your singles for at least that weight, but on days you feel good youāll use more, after a while you wonāt have used the minimum weight for a while so it gets upped?
Exactly
Hours hill walk with dog
Push B
Flat bb bench warm up, singles with 70kg 15secs rest, about 15 (forgot to count) uo to 72.5 next
Seated Db press 16kgx10
18kgx10 20secs rest then 5, 20secs rest then 4. up to 20kg next
Fly machine 2x10
Db Lateral raises 8kg 2x10
Triceps pushdown 3x10
25mins all in.
1 Like
Pull B
Wide grip pull downsx10
Wide grip pull ups +8kg singles 15secs rest between, 5, body weight singles x8
Bb rows low back angel 60kgx5
70kg 4x5, then 10 rest, 4, rest, 3.
Face pulls ss rear delt fly 2x10
Biceps curls bar17. 5 kg 2x21 [7 narrow, 7 wide, 7 normal}
1 Like
No weights today,
20 mins on bike
Cable crunches x30 then upped weight 2x10
5 mins ecliptical
3x10 decline crunches.
Quite enjoying these little cardio abs sessions, but looking forward to deadlifting tomorrow.
Also got a 2nd hand pair of lifting shoes off ebay coming soon. Didnāt want to fork out for a new pair without trying first. Hopefully theyāll arrive before next squat day!
1 Like
Legs B
Deadlift, 70kgx5, 110x4, 150kg 10 singles 15 secs rest in between.
110kg 2x3 then 8. Tried to concerntrate on set up, positioning, bracing ect, felt heavy and awkward, was probably over thinking.
Ghr 8,6,5 had knees low and close as was too hard with knees on top of pads.
Lying leg curl 3x10
Standing Calf raises
120kgx10, 160kg x10 180kg 2x8
Did some dips at end to play about with hand position. Definitely find them harder on the matador that the assist machine without the pad in use. Maybe cause its a much fatter grip?
2 Likes
Push A
Dips body weight x10
+20kg 10,5,3
Bnp 20kg 10,6,4 should have been 22.5 but racks and oly bars in use, and did t fancy 25kg on the fixed bars.
Cgbp
60kg 3x3
40kg 2x10
20mins.
1 Like
Pull B
Chin ups Bwx5
+10kg, 3,2 8x1 (15secs between)
Bwx5
Tbar row 30kg 8, 13,6,5 should have done 35.
Face pulls 3x10 20kg
Shrugs 40kg dbs 2x10
Preacher curls 2x10 20kg
23mins
1 Like
Nice work boyce keep it up!
1 Like
Donāt be afraid to increase the weight after your first setā¦ say you are shooting for like 8-10 reps and it goes up easyā¦ simply add more for your pause sets
Was away Friday and Saturday night, had lots to drink, didnāt fancy squatting today so did little cv and ab workout. Squats tomorrow with new shoes!