A few changes I want to make for my upcoming upper/lower body split. I was thinking about incorperating some of DC's rest/pause working sets..Particularly for chest. It worked very well for me doing that style of program so I figure it would be an excellent addition for my second upper day.
Quote:
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Originally Posted by 0311
Thursday: Upper 2
Low Incline Smythe: 15 RP (rest paused):eek:
Standing Military Press: 3 x 5-8 :cool:
Weighted Pullups: 4 x Failure
Weighted Dips: 2 x 8-10
B1) Barbell Curls: 2 x 6-10
B2) Rev. P-downs: 2 x 10-12
Standing Reverse Curls: 1 x 12-18
- Still including loaded fascia stretches where applicable.
This is of course tenative, and subject to changes..;)
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To define what this means...
Low Incline: 15 RP:
1.) The first set should have me fail around 8 reps. After my 8th rep, I take an 8 second negative and hook the smythe bar
after the decent. The bar will be about an inch off my chest at this point.
2.) I get out from underneath it and take 12-15 DEEP, controlled breaths.
3.) Getting back under the bar, I will now try and hit 3-4 more reps in the same controlled fashion..After the final rep, I take another 8 second negative and re-rack at the bottom.
4.) 12-15 deep, controlled breaths.
5.) Try and get 1-3 more...Ending again on an 8 second negative.
6.) At this point, I personally will take 15-20 deep breaths, then try for a static hold for as long as I can stand it.
All this counts as my ONE and only one working set before moving on...