Chest 16 180sec
Row 15 170sec
Leg 20 120sec
Static holds. First number is the number of plates lifted (out of 20 on a 200lb stack) and second number is number of seconds. For leg press the pulley arrangement effectively doubles the weight. I target a three minute hold or failure, whichever comes first. If I reach 3 minutes I stop the exercise and raise the weight next cycle.
Chest press: was able to perform the chest press with only mild discomfort at the spot I was injured. This was the second attempt at this weight and I made 180 seconds with room to spare. Row: 1st attempt at this weight and got pretty close to 3 minutes. Leg Press: 5th attempt at this weight and lost significant ground with TUL down 42 seconds from last week. Not sure what happened but for some reason after good performances on the first two exercises I couldn't force myself through the leg press. Maybe I will have to rethink doing leg press every week.
Hi James,
ReplyDeleteYou've been making great progress so far. I think you'r probably over training the legs based on the numbers. I'd suggest a 2 week split ala Body by Science and do the bench and row week 1 and the legs with a calf press week 2.
I've been doing my own modification of the 3 week rotation now with a 30 second hold at 1/4 of my estimated pb (+5% of last session) then going all out till failure (between 7-30 seconds) the results have been consistently excellent and continuously increasing.
Thanks for the comment. I have found that sometimes a drop in performance is a sign that I am about to get sick and sure enough I developed a bit of a cold yesterday. From time to time I have taken a week off and may need to do that once again sometime soon. I am reluctant to go to a once every other week schedule for legs so I will give it another couple of workouts before making that call.
ReplyDeleteGlad to hear you are having good success with your program. Sounds a bit complicated but whatever works. Many protocols will give decent results for the first several months. The trick is to find something that will let you continue to make progress after 9 months or a year or even two years.