20FEB: Whole body

I am so pleased with this current phase of training.  I have found a great balance of volume & intensity; explosiveness & hypertrophy.  I am always a little sore, but not smashed.  I have enough in the tank throughout the week to do my conditioning, practice Highland Games, or just goof around with my kids.  I'm judiciously using tri-sets, and combined drop-set Rest-Pause sets to insure the intensity is high while the volume is low.
  1. Agile-8 + back bridges
  2. Warm-up complex
    a. bent row:  45 x 8
    b. straight leg deadlift:  45 x 8
    c. Jump shrug:  45 x 8
    d. High pull:  45 x 8
    e. Clean:  45 x 8
    f. Thruster:  45 x 8
  3. Snatch grip high pull:  115 x 3, 3, 3, 3, 3
  4. a. Pullups:   BW x 5, 4, 3, 3, 2
    b. Pushups: BW x 18, 15, 12, 9, 6
  5.  Wide grip seated row:  75 x 12, 12, 12, 12, 12
  6. Shoulder tri-set
    a. front raise:  10s x 10
    b. seated lateral raise:  10s x 10
    c. prone raise:  10s x 10
  7. Overhead press*: 105x13 - 85x3 - 65x7
  8. Deadlift:  205 x 10, 10, 10, 10
  9. Leg press*: 270x23 - 180x20 - 90x20
 *Triple-drop Rest-Pause sets:  A Rest-Pause is one where you go to positive failure, rack the weight and take a few deep breathes and hit failure again.  You count up all the reps as a single set.  By triple-drop all I mean is that I'm reducing (dropping) the weight three times.  So in a single set of overhead press I hit failure twice at 105, twice at 85, and then twice at 65.  The total reps were shitty, but the intensity of effort was through the roof, especially after the tri-set.

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