hey guys,
my question is regarding CT’s new artice. first, it says this is for weeks 4-6 but on the first mutation series article he outlined his OVT program for what seemed to me to be 8 weeks. do you just start using this new program after week four or after week 8. also, this might seem stupid but what are extended 5’s. i have been training for about 8 years but i have never done or heard of these. i use 5x5’s a lot and i am assuming they are reps or 5 with an added twist but i’m just not sure. any help you all will have will be greatly appreciated.
trailer
4weeks for each part.
4 sets of extended 5’s I believe means:
you do four complete sets of a series of 3 sets.
you do 1 set for 5 reps doing 301 tempo, then pause for 15 secs, use the same weight for as many reps as you can do, then pause for 15 secs, then do the same weight again for as many reps as you can do. that is one complete set. take 120 sec break. then do 3 more complete sets the same way.
i did the arms workout of this series last night, took about one hour to do. the only thing i changed was the decline tricep extensions to seated upright tricep extensions. my arms hurt like a bitch, but hey thats the game.
trailer,I 'm not sure on the first question, but I’m pretty sure of what extended 5’s are. You do 5 reps of the most weight you can do,then rack the weight and rest for 15 seconds then do as many reps as you can,then rack the weight rest 15 more seconds and again do as many reps as you can.
…also to add to my above reply in case I wasn’t clear - after you do the 5 reps,rest 15 seconds,do more reps,rest 15 seconds,do more reps-that is one set