Chest press
Row
Leg Press
I do static holds. This week I raised my target TUL for upper body to 2 minutes. For the leg press I went back to a conventional machine and aimed for 4 minutes with my legs well bent (in weak position).
After reading a recent post by John Little at the Body by Science site I came away with the idea of judging the intensity of my effort in terms of lactic acid burn. On the conventional leg press I had previously reached a point where I could hold all of the weight for 3 minutes in weak position. This week I decided to back off on the weight and try for 4 minutes. I only made it to 3.5 minutes and the acid burn was more intense than anything I have felt before. It seemed that the pain continued to intensify for 30 seconds to a minute after I put the weight down. For my next workout I will use lighter weight in weak position for my upper body exercises as well (but with 2 min TUL target) and see if I can further intensify the burn for upper body exercises.
This workout was performed with 11 days rest. I will continue to target between 7 and 10 days recovery between workouts.
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