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Administator
4,000 post(s)
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OK, so I thought I would start a thread for this. I will post up a new workout each week. These are NOT for the faint of heart, but since most who frequent this board are bodybuilders (read: crazy), I think you will enjoy this. THESE ARE FOR ADVANCED ATHLETES. BE SAFE OUT THERE!!!! Here is the first one. A solid back workout! | Exercise | Sets | | Rep Counts | | | | | | | 3 warm up sets | whatever you want. Keep the reps high. | | | | T-Bar Row | 3 work sets | 10,8,6 | | | | | | | | | | | | | | | | | One Arm DB Row | 3 work sets | 10-10-6. Heavy-Light-Heavy | | | | | YO-YO SETS | | | So set of 10, drop weight, do 10 more, then back to original | | | | | weight for 6 more. This will be very hard. | | | | | | | | | | | | | | V-Bar Pull-Down | 3 work sets | 10-10-6. Heavy-Light-Heavy | | | | | YO-YO SETS | | | So set of 10, drop weight, do 10 more, then back to original | | | | | weight for 6 more. This will be very hard. | | | | | | | | | | | | | | Seated DB Shrugs | 3 work sets | 25, 30, 35 | | | | | | | | | | | | | | | | | Sumo Deadlift | 3 work sets | 30, 30, 30 | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Notes: | | | | | | | | | | The Yo-yo set is brutal: DO a set of 10, drop the weight by 60%, do 10 more, then go back to the original | | weight for 6 more. It will suck. A lot. Sets of 25-35 will smoke you on the shrugs. | | | | The deads are going to put you on the ground, so WEAR A BELT and BE SAFE. LIGHT weight is all you need here. |
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1,320 post(s)
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This workout looks familiar. Did we do this one before?
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Administator
4,000 post(s)
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Yes sir. We did it at Powerhouse awhile back. I remember my forearms getting smoked because they were not used to yo-yo sets at the time. Which brings up a great point: use straps!
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527 post(s)
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Did this workout a couple weeks ago-- yes, brutal. Maybe I am doing the sumo deads wrong, but I didn't find them that difficult. The pulldown yo-yo-- TOUGH! And yes, it's the forearms that like to give out on that one! Severe pumpage!
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731 post(s)
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sean, when you do a yo yo set and do 10 drop 60% do 10 then go back to original weight is each one of those taken to failure? or just trying to accomplish the rep range? |
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731 post(s)
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and when you say 3 work sets is that just one yo yo set doing the 3 ranges? or is it 3 seperate yo yo sets?
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1,837 post(s)
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I think that the weight you are choosing for the first set of 10 in the yo-yo set should be a weight that you are just about to failure at, maybe you could get 1 more... I would also guess that he means 3 seperate yo-yo sets as the 3 work sets. am I close Sean? |
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731 post(s)
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ok to me the term "work set" means failure. |
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Administator
4,000 post(s)
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the key to a yo-yo set is weight selcetion before you even start it. Pick a weight that you can do for 12 reps. Do 10 reps at that weight, then drop it by 50ish% and pound out 10 more. Then imeediately go back to the original weight for 6. Those last 6 will be sheer hell. That is one yo-yo set. Do that 3 times for a total of 9 "mini-sets". And yes, you should hit failure right about the time you get through the light set of 10.
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Administator
4,000 post(s)
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Sumos at the end: pick a weight you can do for 25 reps (failure at that mark). And then do 30 with it.
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1,320 post(s)
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Sean, What is so hard to understand about yo-yo sets? Rookies! I think you should post our back workout from the barn. You know the one with the double drop t-bar rows, and all that other priceless stuff we did. |
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Administator
4,000 post(s)
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ahh, that was a good one. I will have to post that sometime. That was one of the more stupid workouts we did.
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527 post(s)
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Will I be witness to one of "the more stupid workouts" when we're in DSM in May? :)
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Administator
4,000 post(s)
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Probably!
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1,320 post(s)
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If we follow the schematic that we have for that, and we have to follow it. Lets just sale it involves doing a face plant on a gravel road. So yes! Kori if you make it out to see my barn, you are going to be in so much awe. I'm not sure you should have that much stimulus a day before your show! |
