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1st November 12, 10:00 PM
#32
Improvise, Adapt, Overcome.
You're doing a LOT of work getting up to your work sets. That's going to take a lot of gas out of the tank and limit your ability to exert the necessary strength under the heavy weight. This is what causes a plateau or sticking point in strength gains.
This is what you did:
lbs/sets/reps
155x1x5 (775 lbs)
185x2x5 (1850 lbs)
205x2x5 (2050 lbs or 4650 lbs BEFORE your work sets)
225x2x3 (1350 lbs)
235x1x3 (705 lbs)
235x1x1 (235 lbs or 2290 lbs in work sets)
185x2x5 (1850 lbs in back off sets)
Total poundage: 8790 lbs with an average of 195.3 lbs per rep.
Here's what you might try next time:
lbs/sets/reps
155x1x3 (465 lbs)
185x1x2 (370 lbs)
225x1x1 (225 lbs or 1060 lbs before work sets)
235x1x3 (705 lbs)
245x1x3 (735 lbs)
250x1x3 (750 lbs or 2190 lbs in work sets)
Total poundage: 3250 lbs with an average of 216.6 lbs per rep.
This is a 3x3 workout. There are also 5x5 workouts, same principle just more reps and sets. The principle is simple. Do 3 or 5 reps, add weight, repeat until you get your 3 or 5 sets. These workouts are staples in the field of strength building. You get stronger but you don't take a big hit on your recovery.
If recovery isn't an issue for you, load up the bar with 185 lbs or so knock out a set of 20 reps. One set, 20 reps. You may walk like Frankenstein's monster afterward but it builds strength.
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