The part of the program I am currently on requires building up to 120+ reps per arm in single day, one day per week with 65% or better of my one rep max. That's a lot of presses and can take up to an hour.
One hour of non-stop pressing is hard for me to do uninterrupted so I decided to break the day up into 3 or more smaller sessions totalling less than 60-minutes.
Since I am trying to keep my fatigue relatively low, I am content to spread the work throughout the day.
Following the "Waviness of Load" principle I alternated easy, medium and hard sets throughout each 15 minute session.
Since my goal was to perform 4 reps per arm per minute, that's exactly what I did in the first minute.
From there on my plan was to perform mini-ladders of 2 and 3 reps per rung. As fatigue set in I started incorporating single reps to maintain quality technique.
My final 15-minute press session went like this:
Goal for the final 15 minute session: 60 presses per arm
Intensity of Load: use weight equal to 70% of 1 my rep max
Total Volume: 62 reps per arm (Surpassed my goal!)
Density Acheived: 124 reps / 15 min = 8.267 reps per min. = 4.13 reps per arm per min
Reps Per Arm:
4
3
2
3
2
3
2
3
2
3
2
3
2
3
2
3
2
2
2
1
2
3
2
1
2
1
2
BONUS
I enjoyed using ladders of varying difficulty within a single workout, they left me feeling envigorated and refreshed not wiped out.
Giving this more thought I am considering the following ladder structure for another day.
100 rep Ladder Scheme
Ladder 1 1 2 3 2 1
Ladder 2 1 2 3 4 3 2
Ladder 3 1 2 3 5 3 2
Ladder 4 1 3 5 4 3 4
Ladder 5 1 2 3 5 3 2
Ladder 6 1 2 3 4 3 2
Ladder 7 1 2 3 2 1
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