Deadlifts 3-3-3-3-3-3-3 reps
Warm up with light deadlifts, starting with the bar, then addind up to 1/2 to 3/4 bodyweight.
Perform 3 lifts at each weight, increasing the weight each set to approach for 3 rep maximum. Rest as needed between sets, 2-3 minutes is normal. Do not skip or shorten the rest period. Drop back in weight if you hit failure in a set.
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Example: If your first set is 175, followed by a set of 195, then 215, then 235, then you fail on your 3 lift of 245, drop back to 235, then either retry 245, up to 240 or stick with 235. You would record this as:
175-195-215-235-245f-235-235
ALTERNATE:
If you do not have proper DL form for going heavy:
100 pullups
200 pushups
Break into as many sets as needed for each.
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Wednesday, August 1, 2007
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1 comment:
Using all the weight I have available:
65-85-85-135-135-135-135-135
I did an extra set since I can't go any heavier at my facility.
I mixed in 50 pull-ups and 50 push-ups as well.
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