I read Christian Thibaudeau’s article 7 Rules of Conditioning in it he said this “(bodybuilding-oriented):â??Westside-like speed work once the involved muscles are pumped. For instance, doing pump work for the chest (pec deck, 4 sets of 10 reps with a 3-second squeeze at the peak contraction) followed up by 6 sets of 3 reps of bench press done as explosively as possible with 50% of 1RM and then 1 set of as many reps as you can with 85% of 1RM.”
So i decided to try it since i haven’t been working out vary much the last 3 weeks except for some pullups and pushups, been really busy.
I tried it with close grip bench testing my 1rm the day before the workout and i can’t believe how strong i was on the last set with my 85% i got 6 reps which is amazing considering how much i fatigued my chest and triceps after the first 4 sets.
I can’t explain it, even when you take into account the speed work and what it doe to the nervous system it still doesn’t make much sense, maybe someone here can explain.
Anyway I’m going to be doing this with all my compound lifts as i felt pretty damn great after this workout.
[quote]buddymander wrote:
I read Christian Thibaudeau’s article 7 Rules of Conditioning in it he said this “(bodybuilding-oriented):â??Westside-like speed work once the involved muscles are pumped. For instance, doing pump work for the chest (pec deck, 4 sets of 10 reps with a 3-second squeeze at the peak contraction) followed up by 6 sets of 3 reps of bench press done as explosively as possible with 50% of 1RM and then 1 set of as many reps as you can with 85% of 1RM.”
So i decided to try it since i haven’t been working out vary much the last 3 weeks except for some pullups and pushups, been really busy.
I tried it with close grip bench testing my 1rm the day before the workout and i can’t believe how strong i was on the last set with my 85% i got 6 reps which is amazing considering how much i fatigued my chest and triceps after the first 4 sets.
I can’t explain it, even when you take into account the speed work and what it doe to the nervous system it still doesn’t make much sense, maybe someone here can explain.
Anyway I’m going to be doing this with all my compound lifts as i felt pretty damn great after this workout.
[/quote]
Honestly it falls in the “it shouldn’t work, but it does” category. I’m sure that we will eventually figure out the physiological reason why it works, but for now all I can say is that “It works!”.
CT - How could I incorporate this 6x3 and 1xAMAP method in my SGHP day since it’s already a ballistic movement? I tried it for bench press today (ramp, cluster, HDL) followed by this and it felt incredible. Squat and TBDL are easy but SGHP left me wondering how to incorporate it since it’s already a speed/ballistic movement. Thank you.
[quote]mstorm wrote:
CT - How could I incorporate this 6x3 and 1xAMAP method in my SGHP day since it’s already a ballistic movement? I tried it for bench press today (ramp, cluster, HDL) followed by this and it felt incredible. Squat and TBDL are easy but SGHP left me wondering how to incorporate it since it’s already a speed/ballistic movement. Thank you.[/quote]