mickc1965
Well-Known Member
Monday 11 November 2024 @ 22:10hrs
Pull Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE
• V Bar Cable Rows - 81.5kgs x 8
• Medium Width Cable Rows - 81.5kgs x 8
• Supinated Grip Cable Row - 58.9gs x 8
• Straight Arm Lat Pulldown 2 - 63.4kgs x 8
• Cable Bayesian Curls 2 - 27.2kgs x 7
• Cable Straight Bar Curls 2 - 36.2kgs x 8
• Cable Hammer Curls 2 - 54.4kgs x 6
• Smith Machine Kelso Shrugs^ - 65kgs x 8
Progression Protocol: Once the max target reps are achieved the load will be increased (micro loads once true 8rm is found) on the next workout
* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
Pull Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE
• V Bar Cable Rows - 81.5kgs x 8
• Medium Width Cable Rows - 81.5kgs x 8
• Supinated Grip Cable Row - 58.9gs x 8
• Straight Arm Lat Pulldown 2 - 63.4kgs x 8
• Cable Bayesian Curls 2 - 27.2kgs x 7
• Cable Straight Bar Curls 2 - 36.2kgs x 8
• Cable Hammer Curls 2 - 54.4kgs x 6
• Smith Machine Kelso Shrugs^ - 65kgs x 8
Progression Protocol: Once the max target reps are achieved the load will be increased (micro loads once true 8rm is found) on the next workout
* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
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