Endurance
Went to Coles with Daniel and David. Here's what we did.
Benchpress
- DC: 55 (10), 90 (5), 115 (2), 135 (1), 145 (F), 140 (F), 135 (F)
- DM: 55 (10), 90 (5), 115 (2), 135 (1), 145 (1), 150 (1), 155 (F)
- GF: 65 (10), 115 (5), 145 (2), 160 (1), 180 (1), 190 (1), 195 (1)
Deadlift
- DC: 135 (7), 140 (4), 155 (2), 175 (1), 195 (1), 205 (1), 215 (1)
- DM: 135 (7), 140 (4), 155 (2), 175 (1), 195 (1), 205 (1)
- GF: 135 (7), 145 (4), 160 (2), 180 (1), 200 (1), 210 (1), 225 (1)
Backsquat (2x20)
- DM: 100, 115
- DC: 100, 115
- GF: 115, 140
Shoulderpress (5x5)
- DM: 80, 85, 85 (4F), 90 (4F), 85 (4F)
- DC: 65, 70, 75 (4F), 75 (4F), 70 (4F)
- GF: 90, 90, 95, 95, 100
Medicine ball bounce on the wall above the head: 3x30
We are introducing some endurance training. Today it was on the back squat. We did it at 50% and 60% or our estimated max. This was surprisingly difficult.
I have managed to improve my bench press which felt good. My deadlift has also improved but that's just a statement about how little weight I typically lift.
6 comments:
20 rep squats will make a man out of you!
Check this out.
Holly crap that guy is insane! I laughed so hard when I read the first link. I had no idea this was a good combination, I kind of made it up based on some general info I found.
Brian, I'm surprised by the fact that guys who were training to get big were doing sets of 20 reps. I thought Hypertrophy was trained in sets of 6-12 reps. Do I have this wrong?
It's not so straightforward. Here's a good read:
http://www.higher-faster-sports.com/nonfunctionalmyth.html
Interesting. It does raise the question for me of how to improve muscle endurance (which I want) without increasing muscle size (which I don't want).
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