Tag Archives: goals

One coffee laden ramble

The internet being what it is can lead people to saying some rather bold things.
 
Some might not even be 100% accurate 🤯
 
Shocking, right?
 
That being said, we’d like to think that the majority of people are trying to be helpful however the might take looking past the endless ‘10% discount with code XXXX’.
 
In fitness everyone wants their slice of the pie.
 
Ironically though they end up doing the same things as everyone else and going for a very slim piece instead of actually trying to be an individual.
 
Despite all the memes about living your true life or becoming the best version of you, most follow the crowd.
 
Following the crowd can seem safe.
 
Safety in numbers and all that.
 
This however doesn’t give much room for reflection or growth though because let us say you read some of your older content and now know it’s complete horse shit.
 
What are you to do?
 
Have a follow up piece where you address past misconceptions and outdated information, or do nothing and not upset the apple cart.
 
Over the years I’ve personally done both.
 
In the salt decade or so it has been the former, however in much younger days the idea of being wrong or at least admitting it was a bitter pill to swallow however that attitude was grown out of.
 
One such topic that needed multiple revisions was nutrition.
 
As more knowledge as gained the simpler it became and despite the average person desperately hoping they had some sort of unique issue that was causing all their issues in truth it was just a lifestyle choice problem.
 
Talking about what you will do, want to do or could do is more than enough for most people to release a hit of dopamine so that they feel good.
 
^^ You know the chats you have while stuffing your face with delicious foods and alcohol and making all the bet promises of ‘starting tomorrow’, which for many never happens.
 
Taking control is hard for some people to do in their own life.
 
Same goes for info shared about fitness on the web.
 
It’s hard to admit that what might be shared could be missing some vital considerations and perhaps isn’t gospel.
 
This is where science/evidence comes in to play.
 
It backs up points, however it too can be abused and manipulated to suit a purpose/cause or prove a point.
 
Given this truth what is the average person to do in regards to knowing what is, what isn’t and what’s just complete turd?
 
Trial & error.
 
Yep, it sucks because there is rarely a definitive answer and you simply need to put time an effort in to things.
 
How much of each?
 
As much as you can spare and what you’ll find is that is just helps build a base, a foundation that everything else can be launched from.
 
You probably heard the old saying that ‘success leaves clues’.
 
^^ This is where listening to the anecdote of those who’ve achieved what you’re trying to is worth your time.
 
It doesn’t mean you need to apply it, however it can be useful to know provided you ask the right question.
 
Classically when you look at someone who is now the success you wish to be you end up asking what they re currently doing to be that successful and while it’s not a terrible question it’s the wrong one to be asking because you’re not in the same place they are.
 
The question you want to ask is this:
 
‘When you were in my position what did you do?’
 
^^ Ask for their original thoughts/avenues taken, problems, successes, sunken costs, wasted time and things they SHOULD have done yet didn’t because they felt at the time they knew better.
 
Much like looking at top level body builders.
 
People want to know their training and nutrition they do now, even though those asking the question are 110lbs newbies.
 
They’d do well to ask what said pro’s did when they were 110lbs and go from there – just to reiterate the point.
 
Anyway just a bit of a ramble today based on some reflective thought.
 
Enjoy,
Ross
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Expectations vs Reality

Do you know what is actually achievable from training?
 
In our modern odd world it’s easy to have the lines blurred.
 
Growing up with classic 80’s, early 90’s cartoons and action stars such as Stallone, Schwarzenegger, Lindgren, Van-damme, Lee, plus a boat load of other physical specimens it’s easy to see why the world has some distorted views.
 
I shared a book with a close friend recently.
 
This book was apparently quite eye opening to him.
 
Of course over the years I had tried to convey many of the messages found in said book yet they all fell on deaf ears.
 
The combination of body dysmorphia, unrealistic expectations and wrapped social media/movie/anime images had set quite the distorted image of what was real and what wasn’t.
 
The book is ‘Your Muscular Potential’ by Dr Casey Butt.
 
A very good read for those looking to lift the veil, you’ll potentially enjoy his website too as it contains all the calculators mentioned in his book:
 
 
Believe it or not you might be near your maximum muscular potential, that is if you’re of a decent level of leanness.
 
Filling out a t-shirt is easy when your fat so if size if your prize you might do well to ask yourself this; is it legitimate lean mass and size I’m after or just being big due to being fat?
 
^^ Food for thought.
 
Beware of what you follow in the world wide web.
 
You might be being lead astray.
 
Once you learn what is realistic and what isn’t (without ‘enhancement’) you’ll find quite the weighty stress removed from your shoulders.
 
Enjoy,
Ross

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Funny Old Emotions

Fellow coaches/trainers.

Are you in control of your emotions or are they in control of you?

Seems like a simple enough question to answer, it’s not.

You’d be surprised how many folk don’t really want to delve in to deep in to the emotional dregs that are weighing them down to find out which is the one causing all the other to pile up.

It’s surprisingly easy o know if someone is ruled by logic or feeling in a situation.

They either respond (logical) or they react (emotional).

Their tone of voice, pace, pitch, words spoken and often posture will give this away, not to mention some people faces just can’t lie.

Personally I’m like this, if something is utter tripe my face will let my fellow chatter companion know.

Another interesting bit of information about emotional reactions; it happens because it’s our egos way of protecting itself from death.

Yep, our ego fears its own death most.

Passional emotional reactions can usually end up linked to this, along with beliefs, values and occasionally a persons self proclaimed identity.

Don’t get me wrong, we need such things.

Without emotion we’d be no better than machines.

That being said, they can get in the way and control people for many years, a lifetime in some cases.

We link emotion to everything we do, literally

Once you can understand how and more importantly why then you will have a very powerful set of skills to help not only yourself but countless others as well.

Let us take food for example.

You will have a specific food that links to a specific emotion/feeling and when you’re not getting said emotion/feeling you will dive straight into the cupboard/fridge/freezer to pull out your crutch for that hit of instant gratification & feeling.

We subconsciously know this as well.

Why else do you think we ask people if they feel better after they’ve eaten?

We don’t ask them – “Are you nutritionally sustained from your meal?”.

No, we ask them how they feel and it they feel that they need any more or anything else.

Listening to the way people talk is an incredible skill.

Allowing each word to settle in your mind while also observing all the idiosyncrasies can really help you understand a person.

First though you must understand yourself.

“Because, if you can’t love yourself how in the hell you gonna love somebody else?Can I get an Amen?” – RuPaul

Give some though to the above, are you in control of your emotions or re they in control of you?

Enjoy,
Ross

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The KGB Method – Part 3

Putting it all together.
 
In parts 1 we looked loosely at how they days panned out.
 
Then through part 2 how you rotate the focus (daily or in a block of 3).
 
Below will be a brief example protocol you could potentially follow, however the main concept of this is to take away the idea of training different elements on different days.
 
The cycling or the movements and general focus of the training.
 
Finally it’s learning that just because you go to a gym or train that doesn’t mean you need to do body building style movements only.
 
^^ A trap many fall in to.
 
Okay, here we go.
 
– 3 on 1 off rotation
– Loading = go by feel or RM (rep max)
– Always leave 1-2 reps or something in the tank
– 2 lifts per session
– 20-45min per session (vary this each day)
– Rest as needed
 
Micro 1:
Day 1: Kettlebell – Fast
Day 2: Grappling – Slow
Day 3: Bodyweight – Flow
 
Micro 2:
Day 1: Kettlebell – Slow
Day 2: Grappling – Flow
Day 3: Bodyweight – Fast
 
Micro 3:
Day 1: Kettlebell – Flow
Day 2: Grappling – Fast
Day 3: Bodyweight – Slow
 
************************
 
Micro 1: 20-40min Sessions
 
Day 1: Kettlebell – Fast
 
A1 – Kettlebell Swing x 5-35 reps per set (p/s)
A2 – Kettlebell Shot-put x1-3 per arm (p/a)
 
 
Day 2: Grappling – Slow
 
A1 – Barbell Farmers Walk x20m, one bar each hand
A2 – Rope Climb* x1
 
*If no rope climb possible find something to climb 😂
 
Day 3: Bodyweight – Flow
 
A1 – Spiderman Crawl x20m
A2 – Inchworm/Down Dog x20m
 
Note down all the sets/reps you achieve, along with the loads used, remember though, you don’t need to keep the load the same each set, just saying.
 
************************
 
Micro 2: 20-40min Sessions
 
Day 1: Kettlebell – Slow
 
A1 – TGU x1 (p/a)
A2 – Renegade Row x 3-5 (p/a)
 
Day 2: Grappling – Flow
 
A1 – Sand Bag Lunge Shoulder Carry x 100m (p/a)
 
Day 3: Bodyweight – Fast
 
A1 – Plyo Push Up x3-5
A2 – CMJ x2 + Bound Jump x3
 
************************
 
Micro 3: 20-40min Sessions
 
Day 1: Kettlebell – Flow
 
A1 – Long Cycle x3min blocks
 
Day 2: Grappling – Fast
 
A1 – Sled Push x20m
A2 – Arm Over Arm Pull x20m
 
^^ Push the sled out 20m, walk back, sit down pull it back to you.
 
Day 3: Bodyweight – Slow
 
A1 – Single Arm Push Up x3-5
A2 – Pistol Squat x3-5
 
^^ Pause at the bottom of each rep
 
Repeat the above for one or two more rotations before changing exercises/movements
 
The above lasts for a total of 12 days, giving you 36 days for a full 3x repeat of it, of 24 if you do it twice, the aim would be to do a little more than you did the previous time.
 
That plays on the principle of Density (work done per unit of time), I’ve written about those before, just do a search on here via the tab and you’ll find more detail on it.
 
************************
 
As you can see the concept is simple, the training varied and you can be assured that the results will be plentiful.
 
Now you have the basic skeleton you can take it away with you and start to apply it.
 
Enjoy,
Ross

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Living with your mistakes.

“The road is long & the life short.”
 
You may hear many people talk about how you learn from every mistake, and so on.
 
I can tell you from experience that you don’t.
 
That is certainly not the case here on this side of the screen your reading 😂
 
It’s like the grey matter between the ears recognises what has just transpired was a colossal mistake and vows never to make it again.
 
Then it immediately hits the ‘reset’ memory button.
 
Shortly followed by this thought:
 
‘That seems like a good idea, yet why do I have this strange forbidding feeling in my stomach…. Meh, it’s probably just something I ate.’
 
*Cue fool errand and obvious impending mistake.
 
There is a reason we make the same mistake repeatedly.
 
It’s because of familiarity.
 
Yep, being the clever species we are, and one that tends to like sequential things, symmetry and especially patterns (ones we recognise from past experience), we’re likely to make the same mistake countless times.
 
It’s easy to get drawn in by what we know, even subconsciously.
 
We see, feel, connect with something that seems like we already know and that’s all we need.
 
This happens throughout life.
 
As such fitness is no exception to this, just look at the diet industry, that monstrosity has been spamming out the same new fads for decades and people still get drawn in.
 
Here is the cycle:
 
Fad promise of glory > naive & desperate person > they go all in > results achieved > reversion to their old familiarities > sadness > fad promise of glory > repeat.
 
You think we’d learn, right?
 
So given that which we know, what are we to do?
 
The answer is less sexy than you might imagine.
 
Keep a diary.
 
Weren’t expecting that were you.
 
Writing things down is a great way of keeping track of not just things in fitness, nutrition, business and goals, it’s also quite handy for life.
 
Sitting down after an event and putting pen to paper, or fingers to keys in this day and age, captures your emotions and perception of the events in that moment.
 
This can be great for self reflection.
 
If you ever sit back and reread your old experiences or vagrant thoughts you’d be surprised what you can learn.
 
Try writing as little as 200-300 words a day.
 
You’ll be amazed how easy it is and how much you can learn from such a simple task.
 
Don’t get caught up on trying to write war and peace.
 
Just write, this is for you and you alone, it doesn’t need to make sense, it just need to be.
 
If you wish to share a page or two, start a blog.
 
You will be amazed how many people resonate with the feelings you have, positions you’re in and just how ‘not alone’ we really are.
 
Enjoy,
Ross

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Addicted to Exhaustion

Do you love volume? 
 
Smashing yourself in to a sweaty heap of mulch?
 
I do, truly I do.
 
My body however, well it no longer tolerates what it once did.
 
These days I could tell you exactly what will happen if I ramp up the amount I’m doing.
 
Week 1 – Feels good
Week 2 – Feels better
Week 3 – Death Reheated
 
The drop off rate is alarming, and that isn’t at a high intensity either.
 
Ironically if I was to play with loads at 80%+ with 5-25reps daily I can sustain that for months and make progress.
 
GTG style also works very well.
 
^^ This would be on one or two movements per day.
 
A session may look like this:
 
A1 – Press x6x2-4
A2 – Carry x60 seconds
A3 – Pull x6x2-4
 
^^ 1-2min rest between each movement
 
Creep that up by a standard volume increase, say
 
Week 1 6×2-4
Week 2 7×2-4
Week 3 8×2-4
 
Then these days bad things would happen.
 
Funny how sometimes that which we truly enjoy doing just isn’t good for us.
 
That being said I’f I was to have a high volume session I’d have to look at training every 3-5days.
 
By high volume I mean like I used to train only a mere 5-6 years ago.
 
Trade offs, trade offs, trade offs.
 
It is a struggle to let go of something you became so accustomed to.
 
I’d be that guy who was a true work horse.
 
If something wasn’t progressing then I’d simply do more work, there was endless energy and nothing slowed me down.
 
*Life looks over – “Aha, do I have a surprise for you.”
 
We only have so much that we can give.
 
So why is it why always try and give more than that which we have?
 
We could be here all day discussing that.
 
Our attitude of – “I just need to do a little more’
 
It’s a foolish one, seriously, the only person ho cares how hard you work in the gym is you, all the people looking on in awe will forget you the second someone else catches their eye doing more than you.
 
If you view of yourself is similar to mine form thee days of old, please heed my words.
 
Don’t break yourself.
 
It’s just not worth it in the long run.
 
Unless you are a paid athlete, like a legitimate one, not an Instagram one, they don’t count.
 
Working yourself in to the ground isn’t worth it.
 
For us average folk we can make leaps and bounds training every 3-5 days with higher volume/intensity styles of training.
 
Now there are many ways to train, I’ve shared plenty.
 
Some of which I’ms are you’ve seen and thought – I like that, I will try it, for 3 weeks, then got bored as results didn’t come as fast as you felt you deserved and thus you reverted back to your comfort zone of what you always did.
 
“Foolishness Dante, foolishness.”
 
In fact I’m going to extend a withered hand.
 
All you need do is ask and I’d happily write you something to do of the next 6months for free.
 
Why?
 
Why not.
 
It would be something you’d question because it’d be very different from what you’re doing (I’m willing to bet).
 
The question is this though, would you be willing to give it an honest go for 6 months or would your addiction to more get the better of you?
 
I guess we’ll see.
 
Enjoy,
Ross

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Delorme & Watkins 2.0 – Progressive Resistance Exercise, Reloaded 💪💪

*Explosions in the background, unicorns & rainbows too.
 
You’ve heard of this classic –
 
3 sets of 10 reps
 
– Set 1 10RM x50%
– Set 2 10RM x75%
– Set 3 10RM x100%
 
Make gains.
 
The original protocol was implemented to people of all sorts of situations, originally polio victims and the injured (usually ex-forces), plus omsk beginners to exercises.
 
Now before you throw the baby out with the bath water and say this isn’t for you because you’re beyond this level of training, know this one thing….
 
You’re not 🤗
 
That being said, here are a couple of ways you can apply this method to your current training if you feel that three sets just isn’t enough for you.
 
D&W Waves –
 
Establish your 10RM for a given lift (personally I’d take 90% of that load and check the ego as a true 10RM is brutal).
 
Perform the classic 3×10 x 50-75-100% 10RM.
 
Rest in-between each set as much as you feel you need.
 
Once you complete one wave do at least 2 more, starting each wave with the 50% load, then do the 75%, think of that as active recovery.
 
Three waves yields a hefty amount of volume, if you’re feeling up to it go for a 4th one, if that is too easy try a 5th.
 
5 waves will give you 150 total reps, that’s a lot of volume, it will be an even harder session if you super-set two movements.
 
Truly an epic session that would be.
 
D&W Ladders –
 
This is hard, seriously hard.
 
The reps are broken down in to one of the following options:
 
– 1,2,3,4
– 2,3,5
– 4,6
– Anything that adds up to 10
 
You can super-set or simply use the rest to add load to the bar for the next set.
 
Example: do 2 reps at 50%, load to 75% do two reps, laid to 100% do 2 reps, now repeat with 3 and 5.
 
This style of loading will allow you to actually utilise your true 10RM without the chance of any form breakdown.
 
You’ll find the above works well on larger movements.
 
D&W Super Squats –
 
I’m sure you’ve heard of this before.
 
You know the one, you load up your 10RM and do 20 reps with it.
 
Yea well that’s not going to happen and if it did then you didn’t use your true 10RM, sounds like common sense however many miss that point that an RM (repetition max) is exactly that, a max.
 
It means 100% effort to get all the reps with the load you have on the lift, with near perfect form and not one more rep could be gained.
 
To apply the Super Squat theory to D&W you’d need to make a load adjustment.
 
I’d say 80% of your 10RM is a good start.
 
Each session, or every other session you add 1 rep to each set.
 
Example: 2 sessions per week
 
Week 1 = 3x10x50-75-100%
Week 2 = 3x11x50-75-100%
Week 3 = 3x12x50-75-100%
Week 11 = 3x20x50-75-100%
 
Then you’ve got a choice, test your 10RM and see if there is any change and take 80% of that and repeat, or just add load and go back to 3×10.
 
All of the above are classics methods, hover when you blend some together great things happen.
 
Personally I’d advise going for super sets, two lifts per session.
 
Cover the following:
 
– Push
– Hinge
– Pull
– Squat
– Carry*
– Full Body*
 
*Optional, however if you don’t do these as main lifts then having them as accessory will be a good thing.
 
Here is an example training template you could follow and make epic gains with.
 
2 Training Days p/w
 
Day 1:
A1 – TGU 10×1
B1 – Front Squat (or squat variant) D&W – Ladder
B2 – Pull Up (or pulling variant) D&W – Ladder
C1 -Towel Curl Carry at Half Rep Position 20-40m
C2 – Hill Sprint 200m – AMRAP 10-15min
 
Day 2:
A1 – Sandbag Clean & Carry – 20m Repeats x15min
B1 – Stiff Leg DL (or DL variant) D&W – Waves
B2 – Dip (or pushing variant) D&W – Waves
C1 – Overhead Press & Waiter Walk 20m AMRAP 10min
 
Enjoy,
Ross

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You aim too low

How is your training going?
 
I bet your answer is ‘F**king epic!’.
 
Well, at least I hope it is.
 
This pursuit of a better version of oneself is something that captivates many.
 
One things I’ve noticed over the years though is the level of denial many will have about what it is they want to achieve.
 
What do I mean by this?
 
Simply that people will put limits on telling people what they want to achieve, and perhaps even go so far as to tell themselves the same things.
 
I’ms sure you’ve heard people or perhaps you yourself have said things like this:
 
“I don’t want to get too big, it’s not a good look for me.”
 
“I’m not interested in being ripped, I just want to lose some weight.”
 
“Losing weight doesn’t bother me, I’m doing if for health.”
 
While the above may be true, I’ve often found when talking to people that not to be the case and these self limiting views come from a couple of main places.
 
1 – Not wanting to se the bar high and fail to reach it
 
2 – They don’t want to be viewed as vain or narcissistic.
 
Both of the above as you can see are based on worrying about what everyone else will think.
 
A vicious cycle many fall in to.
 
We put a lot of stock in the opinions of other people, even if we claim we don’t.
 
Many need to approval of the group.
 
This isn’t a bad thing you know, it’s human nature.
 
The only problem with it these days is that the group is no longer a small one, it’s potentially in the thousands.
 
Just look at Instagram models, they need to keep their audience happy otherwise, poof, gone and forgotten.
 
In our earliest days our groups would be small, simply because of the way we lived. The tribe was much smaller, as such the opinions we needed for validation was only a select few in number.
 
Not now though.
 
Now we need to appease the mob,sad times.
 
Talking about goals and appeasing the mob, what are yours?
 
What physical prowess do you wish to achieve?
 
As a youngster, like many I wanted to become a fighter, to have that look, that athletic ability, essentially the classic martial arts physique.
 
Luckily my inner circle has always been just one person in size, I guess there is benefit to being an outcast.
 
How big is yours?
 
Knowing this will lead you to understand just how much approval you need in regards to your goals.
 
Also give some though to your goals.
 
Are they set at a low level so that you have an acceptable margin for failure or have you decided to aim high because bollocks to what everyone else thinks?
 
Food for thought.
 
Enjoy,
Ross

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Ready? JUMP!

Will you take the sacrifice to one or perhaps several steps backwards to make a giant leap forwards?

It’s a scary thing to think about.

A sacrifice isn’t a sacrifice until it hurts you.

Giving up a little of what you’ve worked so hard to achieve thus far seems easy in principle.

Especially when there is the allure or greater rewards.

In practice though, it tears you apart.

For body builders it is getting chunky in a bulk, casting off their awe inspiring stage body which garnered so much attention, respect & admiration is easy to say an plan, just incredibly hard to do.

An athlete at the top of their current game, living the high live and getting all the rewards have such things hit them rather hard as well.

This is because being at the top of your class invariably means you’re at the bottom of the next one above you.

Winning regional and even international evens pales in comparison to winning the worlds, or etching your name in the records books.

To achieve that a sacrifice of pride would be required.

It would come in the form of “They just can’t quite hold their own at this new level.” and other such retorts.

This is pain, this is sacrifice.

No one likes being at the bottom once they’ve achieved notoriety, no one.

Yet if you want to really move forwards it’s what you need to do, no if’s, but’s or maybe’s, this is a certainty, that is unless you’re content with staying in the same place.

All of this applies to us regular folk as well.

You may have lost some weight, gotten in shape & more.

As such you achieve all the good things that go with it, for a time anyway.

At some point this is no longer your peak, it’s your norm and to hold on to the respect and admiration you need to be will to sacrifice it and take a hit or several so that you can move forwards.

This is where people struggle.

Many get paralysed by the fear of being seen as less than they now are.

Taking their foot of the gas if you will.

I get understand it you know.

How it feels to be caught between that metaphorical rock & hard place.

We get very attached to our attachments.

Our current living legacy if you will.

So we hold ourselves back for the fear of what pain we will have to endure to make it to the next level with no guarantee it will happen or not.

That my friends is the kicker.

We may put in all the effort, all the heart we can muster and endure every gut wrenching sacrifice to no avail.

Left a broken heap thinking – “What was the point of any of this?”

I wish I could tell you there was a 100% guarantee your hard work and effort would be rewarded, however I can’t.

That is it risk you take for the reward you seek.

I suppose the big question is this, do you want to be remembered and more importantly, what you do you want to be remembered for?

Say you’re a guy who can squat 3xBW, that’s great, however a lot of people can do that.

Perhaps you’re a lady who can do 10 strict pull ups, big whoop, plenty of others like you can do exactly the same.

Yet if you top say a 5xBW lift or 70 strict unbroken pull ups, well now you’re something special.

Any achievement that is done for any of the above.

That being the feelings, respect, etc from others will demand more and more of yourself to be given to the mob for your no longer doing it for you, you’re doing it for them.

This is the price you pay for selling your soul as it were.

You’ll get all the comforts so long as you keep all the eyes watching you happy, the second you don’t though, you’re dead to them.

Harsh as it sounds we humans are fickle creatures.

When you hear of people say they are doing what they do for them you should always question it because if it’s true you’ll be able to tell as they won’t try to convince you to change your mind because your opinion, while they will respect it, doesn’t matter to them.

If people try to win you over then their goals are not for themselves.

So my good people who’ve stayed reading this far, which one are you?

Will you take the sacrifice to one or perhaps several steps backwards to make a giant leap forwards?

Leave your thoughts below.

Enjoy,
Ross

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1,2,3,4,5,4,3,2,1

Had this little gem fly in to my head on a whim, thought you might enjoy it.
 
Load up 80% for whatever lift you desire.
 
Preform 1 rep, rest 30 seconds.
Preform 2 reps, rest 60 seconds.
Preform 3 reps, rest 90 seconds.
Preform 4 reps, rest 120 seconds.
Preform 5 reps, rest 90 seconds.
Preform 4 reps, rest 60 seconds.
Preform 2 reps, rest 30 seconds.
Perform 1 rep, move on to something else.
 
Keeping the load static in the ascending 5 is a good idea, when you start coming back down towards 1 rep again you can choose to lighten the load or keep it static.
 
This is only 25 reps, however it would be 25 good reps.
 
Once you’ve done this you can do one or two additional movements, I’d set it up like this:
 
Main lift – as above
Secondary lift – 3-6×6-8 – 60 sec rest between sets
Accessory lift – 2-3xfail – 30-60 sec rest between sets
^^ You can of course tweak these for varied goals such as fat loss for example.
 
The secondary lift an antagonist to the first for balance or an agonist to the first for strength, the accessory lift can be a weak point focus and hammered for pump.
 
Nice and simple.
 
Enjoy,
Ross

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