Paul Brewer-Jensen
New Member
SD 4-15-07 to 4-24-07, will be a 10 day SD
On 4-14-07 I established 1 RM's for the following exercises:
deadlifts- 355# (with a hook grip)
front squats- 215# (down to parallel)
3 chair pushups- 115# (weight on lower back)
full pullups- 80# (pronated grip and weight hanging from waist with plates in front of thighs)
I will do just these four exercises throughout the cycle.
I calculated all of the workout loads based on the 1 RM's because I plan to do 20 reps with an M-time in between all reps of a set as Dan Moore suggests at his website http://hypertrophy-research.com/page8.html
Because I am moving some proportion of my body with each exercise, I estimated my 1RM's based on weight lifted + BW moved. My BW is 220.
So, for deadlifts
355# + 50% of BW = 465 = 355 + 110
for front squats
215 + 75% of BW = 380 = 215 + 165
for 3 chair pushups
115 + 75% of BW = 280 + 115 + 165
and for pullups
80 + 87.5% of BW = 272.5 = 80 + 192.5
The bold numbers are what I calculated my load progressions on for the cycle.
For each exercise I will do one rep, rack it or put it down, rest for the M-time, do another rep, rack, rest, rep, rack, rest, ... until I get to 20 total reps. I have not decided if I will do one exercise at a time or if I will superset
front squats and pullups
then
deadlifts and chair pushups
Supersets would go as follows
1 rep of deads then 1 rep of pushups then 1 rep of deads then ...and so on until 20 rep are completed for both exercises.
Supersetting would give a longer M-time, therefore more recovery time between reps of one exercise, and I could shorten the overall time the workout takes.
I plan to do 3 workouts/week on W-F-Su
I will write again after my first workout on 4-25-07
Cheers
On 4-14-07 I established 1 RM's for the following exercises:
deadlifts- 355# (with a hook grip)
front squats- 215# (down to parallel)
3 chair pushups- 115# (weight on lower back)
full pullups- 80# (pronated grip and weight hanging from waist with plates in front of thighs)
I will do just these four exercises throughout the cycle.
I calculated all of the workout loads based on the 1 RM's because I plan to do 20 reps with an M-time in between all reps of a set as Dan Moore suggests at his website http://hypertrophy-research.com/page8.html
Because I am moving some proportion of my body with each exercise, I estimated my 1RM's based on weight lifted + BW moved. My BW is 220.
So, for deadlifts
355# + 50% of BW = 465 = 355 + 110
for front squats
215 + 75% of BW = 380 = 215 + 165
for 3 chair pushups
115 + 75% of BW = 280 + 115 + 165
and for pullups
80 + 87.5% of BW = 272.5 = 80 + 192.5
The bold numbers are what I calculated my load progressions on for the cycle.
For each exercise I will do one rep, rack it or put it down, rest for the M-time, do another rep, rack, rest, rep, rack, rest, ... until I get to 20 total reps. I have not decided if I will do one exercise at a time or if I will superset
front squats and pullups
then
deadlifts and chair pushups
Supersets would go as follows
1 rep of deads then 1 rep of pushups then 1 rep of deads then ...and so on until 20 rep are completed for both exercises.
Supersetting would give a longer M-time, therefore more recovery time between reps of one exercise, and I could shorten the overall time the workout takes.
I plan to do 3 workouts/week on W-F-Su
I will write again after my first workout on 4-25-07
Cheers