View Single Post
 
Old 07-22-2008, 12:19 PM
Andrew.cook Andrew.cook is offline
Banned
Rank: Member
 
Join Date: Jun 2008
Location: Lancaster, Ohio
Posts: 353
Default

I have one particular workout that I do high rep DL's with. Truthfully it is a real ball buster, and form always suffers, though not in a dangerous way. The particular programming for this is like a 20 rep squat in that it is all one long set. Actually, the same protocol could be used for any lift, I suppose, even squats.

Anyway, it looks like this (and I didn't "invent" it, just passing it on).

Set up should be about 65% of your max, tops. 50% might be a better starting point, but I've completed the work at 65%.

You do one lift, take a "one breath rest." That is to say that your rest is only as long as it takes for you to get one big breath. Then you are right back into two reps, then a "two breath rest." Three reps, three breaths... so on and so forth. The original programming set this to a ladder of 1-10-1. Following the above description that would have you working up to a max of ten reps, taking a ten breath rest (you will want far more than this ) and then your next set will be nine reps, nine breaths on down to one... at which point you kinda collapse. Now, that would be a 100 rep set, and done at a pace that would have your lungs collapsing. I have trimmed that down to a 1-5-1 set, which is still pretty fast, not a lot of time to rest, and bangs out a good 25 rep set.
Reply With Quote