Wednesday, May 18, 2011

Current Training: May 2011

Squat (5x1, 5x3)
Clean+Overhead Press (5x1, 5x3)
Chinups (BWx8, Weightedx4x3)

Powerclean (5x1, 5x3)
DB Bench (3x5)
One Armed Rows (3x10)

Bonus Day
- this is a new concept, it only occurs if I have the energy on my rest day
- anything goes, really whatever I feel like
- if anything, a day dedicated to sarcoplasmic hypertrophy
20 Rep Squats
Curl and Press
Overhead Tricep Extensions (sets of 12)
Chinups (sets of 10-20)
Lateral Raises (God forbid)

Deadlift (5x1, 5x3)
Dips (BWx12, Weightedx4x3)
Hammer Curls (3x5)
One Armed Rows (3x10)

Behind the Neck Push Press (5x1, 5x3)
Pin Presses (5x1)
Chinups (BWx8, Weightedx4x3)
Front Squat (5x5)

Rest Periods
At best, I try to keep each rest period as short as possible. My goal is to shoot for 30-60 seconds between each working set (rest between warmups are sometimes a bit longer), but I would never start a new set if I was certain I would fail.

If I am able to complete all of the designated reps at a working weight, I add 5lbs the next time I do the same exercise. If the next weight used is too heavy, I complete the remaining sets at my old weight (and try the higher weight again the following week).

Example of success:
195x1, 195x1, 195x1, 195x1, 195x1
180x3, 180x3, 180x3, 180x3, 180x3
Next Week: 200x5x1, 185x5x3

Example of failure:
195x1, 195x1, 195x1, 195x1, 195x1
180x3, 180x3, 180x3, 180x1, 175x2
Next Week: 200x5x1, 180x5x3

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