Paul Brewer-Jensen
New Member
Hey all,
I've been out of the loop for a while, but I have been training all along. My training log that I was keeping up with in June is dead and gone, so I will start this thread to share some techniques that I've been playing with.
Protocol:
determine 1RM at the beginning of the cycle by doing 1 rep per minute and adding a little weight with each rep until a concentric rep is no longer possible.
At the next workout, I will do enough warmup and then do 20 slow enough (not a free fall and no crashing at the bottom) negatives with 1RM + 2 to 5%. I usually break up the 20 reps into 4 sets of 5 reps.
I have been adding a little weight to all of the exercises at each successive workout, and sticking with 4 sets of 5.
Exercise selection and split:
wo1-
bucket squats
full pullups
DB curls
lying one arm side delt raises
wo2-
one leg deadlifts
3 chair pushups
one arm french presses
one leg heel raises
I have been doing all of the exercises a little more frequently than once per week... maybe once every 5 days.
With bucket squats, I squat down to an upside down 5 gallon bucket with a 2x4 under my heels. For the negatives I have three buckets stacked and upside down in front of me when I am in position to do the squats so that I can give myself an arm assist for the ascent. I have to back up over and around the bucket stack to get from the racks to the 2x4. And yes, I let go of the bar at the bottom, balance the bar on my traps, and push down on the stack of buckets with my hands in order to stand back up. This is how I can do negative squats without spotters. The bar does not fall off and I do not need a power rack either. During the last workout, I did my 4 sets of 5 with 315lbs.
So far, using this protocol has given me some good workouts. I look forward to seeing how much I can get on the bar for the squats.
I'll write more later,
Paul
I've been out of the loop for a while, but I have been training all along. My training log that I was keeping up with in June is dead and gone, so I will start this thread to share some techniques that I've been playing with.
Protocol:
determine 1RM at the beginning of the cycle by doing 1 rep per minute and adding a little weight with each rep until a concentric rep is no longer possible.
At the next workout, I will do enough warmup and then do 20 slow enough (not a free fall and no crashing at the bottom) negatives with 1RM + 2 to 5%. I usually break up the 20 reps into 4 sets of 5 reps.
I have been adding a little weight to all of the exercises at each successive workout, and sticking with 4 sets of 5.
Exercise selection and split:
wo1-
bucket squats
full pullups
DB curls
lying one arm side delt raises
wo2-
one leg deadlifts
3 chair pushups
one arm french presses
one leg heel raises
I have been doing all of the exercises a little more frequently than once per week... maybe once every 5 days.
With bucket squats, I squat down to an upside down 5 gallon bucket with a 2x4 under my heels. For the negatives I have three buckets stacked and upside down in front of me when I am in position to do the squats so that I can give myself an arm assist for the ascent. I have to back up over and around the bucket stack to get from the racks to the 2x4. And yes, I let go of the bar at the bottom, balance the bar on my traps, and push down on the stack of buckets with my hands in order to stand back up. This is how I can do negative squats without spotters. The bar does not fall off and I do not need a power rack either. During the last workout, I did my 4 sets of 5 with 315lbs.
So far, using this protocol has given me some good workouts. I look forward to seeing how much I can get on the bar for the squats.
I'll write more later,
Paul
