[quote]whup wrote:
So, the way I’ve been training is to do 1-4 low rep(4-6 reps)working sets on mainly the compound lifts after warming up , and then a final set with lower weight for high reps.[/quote]
i think this is a really good way to do things. good luck this year buddy.
are you looking to hit any specific training milestones in 2010?
[/quote]
Thanks man, you too!
Nothing really planned yet. Just continue getting stronger and bigger and injury free. Just keep on keeping on, life’s a garden man, dig it! What about you?[/quote]
[quote]whup wrote:
So, the way I’ve been training is to do 1-4 low rep(4-6 reps)working sets on mainly the compound lifts after warming up , and then a final set with lower weight for high reps.[/quote]
i think this is a really good way to do things. good luck this year buddy.
are you looking to hit any specific training milestones in 2010?
[/quote]
Thanks man, you too!
Nothing really planned yet. Just continue getting stronger and bigger and injury free. Just keep on keeping on, life’s a garden man, dig it! What about you?[/quote]
hahaha aright, carry on
i wanna push my squat through the roof!
[/quote]
I don’t see you having any problem doing that. You’re a strong mofo!
Rack pull - Above knee
(135)x10
(225)x10
(315)x10
(405)x10
(495)x8 Could of got a few more, but grip failed
Didn’t really feel like going heavy, so I just went for reps on all sets and above knee. Plus my lower body is fried from yesterdays session
[quote]Element_26 wrote:
Repping out with the Safety Squat bar is no joke… how does your lower back feel today?! That damn bar is my nemesis.[/quote]
Damn man! I had used it in a while and I totally underestimated it. The weights felt heavy and I am so freaking sore today. But I think I’ll stick with em for a while.
Be cool Element!
Rack pull - Above knee
(135)x8
(225)x8
(315)x5
Straps
(405)x5
(495)x5
(515)x5
(535)x10
Need to increase this to 555 next time. I was only shooting for 5 but I got 10 out of it. Also, I never use straps on these, so I was able to handle more than usual
Horizontal chins
(45)x8
(55)x8
(70)x8
Starting to get stronger on these
I was focusing on using the heaviest weights I could handle in the 5-6 rep range. I also added in an extra vertical and horizontal pull and substituted face pulls for shrugs. Chipotle PWO
BRBL Decline BP
(95)x8
(135)x5
(185)x5
(225)x5
(245)x5
(275)x5
(185)x15
I don’t do these often, because they feel so freakin awkward, but I found my groove today. My arms were shaking like crazy though
HS Military press
(210)x5
(220)x5
(230)x5
(110)x15
Low to high cable flys
(50)2x10, x12
SS
Cable side laterals
(25)2x10, x12
HS Dip Machine
(180)x5
(230)x5
(270)x5
(290)x5
This machine nails my tris pretty hard
Dave Tate posted a vid on cluster sets at elitefts and I tried them out today. They looked fairly easy, but kicked my ass. I haven’t had a pump this hard in my muscles in a long time. I’m definitely going to do them for a while, on all my lifts.
Floor press - Cluster sets, 10 sec rest between sets
(225)5x5
I didn’t work to a single like he recommends, because I was freakin fried already. And actually, the last two reps of my last set were forced reps
HS Iso-lat decline - Cluster sets, 10 sec rest between sets
(230)5x5 and then x4 x3 x2 x1
Low to high cable fly
(55)x15, 2x10
Seated OH pin press - forehead level - Cluster sets, 10 sec rest between set
(145)2x5, x4
decrease weight, started too heavy
(115)x5 and then x3 x2 x1
