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I have to say, I like the Bench Press idea. I goes along with the idea of the SE but you increasing reps within a time frame instead of weight or decrease rest time.
But I'm a little confused and I just what to make sure I'm interpreting this right.
So, you do as many sets of 3 in 2 minutes? If so, how long to you rest in-between sets?
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Correct, As many sets of 3 as you can in 2 minutes. I'm looking at Bench (in this instance) as if it were are 2 minute round in the wring, and each 'set' is a 3 strike combo if you will. So I get on the bench after a warm up, and hit it for 3 quick reps, rack, prob not even take my hands off the bar, hit for 3 more ... the rest interval is completely dependant on my endurance, so if I'm gassed after 3 sets, i've got a long 1 minute and 30 seconds ahead of me.
by decreasing the rest interval, you effectively increase your endurance within a 2 min round. Now, if i get to the point where i can hit for 3, rest 10 seconds, and go for 2 full minutes, then I will have to either up the wieght, or up the time interval. I havent decided which will benifit me more here. But I love pushing bigger wieghts
String that together with leg press, or some other compounds (which I may do inthe future) and you will have 2-3 maximal output 'rounds' ... then go straight into serious straight up endurance work, be it complexs, supersets, ect. Should kick my ass pretty well.
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Like this too.
Don't forget if you can't get a kettlebell you always have sandbags. These are two site I thought were great for sandbags.
http://sandbagexercises.ifsstrength.com/products.html
http://www.functionalhandstrength.co...bag_order.html
You know After doing a round of my SE routine, I'm starting to see different possibilities in crossing cycles. Like my complex cycle, I do a max effort lift then all endurance type work, with a couple regular exercises, i.e., 1-2 sets of bi's or tri's, which is something very similar to what you had before. I think as long as you attempt to make small increments in the Big 3 while using Olympic lifts and speed drills it will make a well rounded routine. Of course deviating and doing 5x5 is always good. ;)
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Thanks for the links, I think i'm going to invest in a kettlebell though. As much as I'd rather not spend the money. I like the sand bag idea, and if I didnt live in brooklyn with no car I would go with it, but its gonna be a pain in the ass to get sand around here.
I agree about hitting big numbers for the big 3, thats why i want to make this a 3 to 4 week cycle, then do a few weeks of 5x5. I dont want my overall strength to suffer from gaining strength endurance, and from the amount of straight endurance work in here, i have a feeling there will be a lot of cardio like effect, i'm gonna jump up my BCAA intake to help stave off catabolism, but I have to shed some fat with this too, cause i'm officially a lard ass after this last iteration of the Starr 5x5.