I have the feeling I'm going to discover that the adult table isn't as exciting as I thought it was.
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Squats: 230x5x3
Press: 105x4x3, 105x7
Deadlift: 345x5, 275x5
Squats (3 minutes rest):
https://youtu.be/SaOuQ_cy3Yg
https://youtu.be/9g2tJgVhLlg
https://youtu.be/jBdjhgjeJD4
Press (4 minutes rest):
105x4: https://youtu.be/hE4spRcr9Bs
105x4: https://youtu.be/-BBq1SmYcBs
105x4: https://youtu.be/9JEqgvk959E
105x7: https://youtu.be/nziU39MYZhs
This was essentially 105x4x4 with AMRAP on the last set. I managed to get into a perfect press 2.0 groove for some of these -- the bar just went up perfectly at the right time on the rebound.
AMRAP on the last set -- I was pleasantly surprised to get 7. Rep 6 went up a bit slowly. Rep 7 was hardly a grinder, but I knew rep 8 just wasn't happening.
Deadlift:
345x5: https://youtu.be/p1McrKwI4MU
275x5: https://youtu.be/4nZkvhJ0xwM
I decided to do a back-off set at 80% (after about 6 minutes rest). I probably shouldn't have, given that I hadn't planned to do it, but there it is.
daYAM look at all the plates on that bar on the dl :)
Thanks so much that’s given me something to think about. I do 3 minutes regardless. BP and Press I’m most likely OK, I just don’t have it in me to lift more. DL I can see where extended rest would be beneficial as I believe I “have it” but “can’t bring” it as the body is tired. Thanks again for the insight.
I wish I could remember where I read it, probably in Mean Ol' Mr. Gravity, which means it's somewhere here in the forum archives, but somewhere Rip makes the point that we're not doing conditioning, we're doing strength training. We need to rest enough to make sure that we get the next set. That's probably where I got the idea to lengthen my rest period when I missed reps.
(But keep in mind that you have to balance this against staying warmed up. Coach Skillin advised never going beyond 10 minutes for squats or 7 minutes for press/bench press.)
Squats: 260x5x3
Dips: 9/8/7
RDL: 190x8x3
Squats (6 minutes rest):
https://youtu.be/moIufOyCkZI
https://youtu.be/qRO2rPFGn8E
https://youtu.be/lv0oKtdFOCk
Dips (7 minutes rest):
9: https://youtu.be/01iV9yY1bvs
8: https://youtu.be/RNVczyvA3Vg
7: https://youtu.be/rFkRnGUgVH0
I think dips wear me out more than bench press. Of course, I'm doing more dip reps than bench reps.
RDL( 6 minutes rest):
https://youtu.be/BRE6SGdyiTI
https://youtu.be/4ENkZ7mmzI8
https://youtu.be/qYwOgYYOumE
My warmup at 175 felt heavier than expected, so I did these strapped.
Squats: 295x5, 285x5, 275x5, 265x5, 255x5
Bench: 175x5x5
Chins: 6x4, 1x3, 1x4
Squats (8, 7, 6, 5 minutes rest):
295x5: https://youtu.be/I5m9yzLFteo (I almost actually had to grind a bit on the 5th rep.)
285x5: https://youtu.be/G0zNCyubyv4
275x5: https://youtu.be/h9EaGinD1nc
265x5: https://youtu.be/lgfNrOe4l2s
255x5: https://youtu.be/kZBBWn5iyzQ
I worry that the stress here isn't sufficient to drive adaptation. Then again, I'm still in the honeymoon phase. I'm going to stick with it and see what happens. At worst, I don't make enough progress and have to reset and do something more stressful.
Bench: (6 minutes rest)
Set 1: https://youtu.be/L-ODgU5yx3Q
Set 3: https://youtu.be/gg6MAwk7iN8
Set 4: https://youtu.be/DqTSxCLjMws
Set 5: https://youtu.be/wBKg-uKcHZ8
I set up my phone to video the 2nd set, but forgot to push the red button.
Chins:
I intended to do 8x4 with 1 minute rest between sets. I managed the first 5 sets at this pace, then took a 2 minute rest when I almost missed the last rep of set 5. 1 minute again before the 7th set, but I only made 3 reps, so 2 minutes rest then 4 reps on the last set.
Next week will be 6x5 broken up into 3 pairs of sets with 1 minute rest. For that, probably 3-4 minutes rest between pairs.