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Old 01-01-2007, 06:45 PM
Darkhorse Darkhorse is offline
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Join Date: Mar 2005
Location: CA
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Quote:
Originally Posted by Eric3237 View Post
See you know a whole lot more about this kind of training than I do I didn't really have clue one on how to use them.
LOL, yeah right!

Try it next time and you'll see. If you're planning on doing something like 3 x 5 with 315 or something, try doing your normal warmups up to 225 lbs, then KEEP that weight and do a few sets of triples as fast as you can with 45 seconds between your sets. When you're done, do a few acclimation sets of singles before starting that 315. You'll notice a HUGE difference in power.

Example:

135 x 12 (slow)
135 x 10 (fast)
185 x 8
225 x 3 x 3 (speed sets)
255 x 1
285 x 1
315 x worksets

Looks like a lot, but I usually do this for a 1 RM buildup. The first three sets only have about a minute between sets (for me), the speed sets have 45 seconds between sets, then the acclimations are also about a minute. I go pretty fast.
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