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I do a mixture. DC Training, mixed with Dorians principle of an all out set to death, if you have a partner, forced reps and negatives, then some Rest Pauses, a drop set.
The same thing many pros do if you watch some of their stuff.
Nick Walker, Iaim Valliere, and Hunter Labrada have some videos of them doing this.
Warm up efficiently, meaning a couple reps, move up weight. Not banging out a full set during warmup.
Save energy for the "Top Set" which is working weight.
This weight is logged.
The weight is something you can lift 8-12 reps.
Now rest 3-5 minutes
Now perform an all out set to failure.
Rack weight and rest 15 breaths.
Unrack and go to failure, should get half as many as first set.
Rack, rest 15 breaths, then final set with that weight.
Now do a "Back Off Set". Which is basically you drop the weight a bit, and your also breathing. As long as you get 15 breaths, then rep out the lighter weight to failure, or RPE8(RIR2) if you choose. I like leaving one in the Tank. RPE9 or RIR1. (Reps in Reserve)
I follow that for 3 weeks, adding weight or reps each week.
Then I do 2 weeks of higher rep stuff, higher volume stuff.
Last edited by Plate Smacker; 02-05-2021 at 12:08 AM.
"It's a lot of hard work, it's hard work that most people don't realize. I think the consistency of the hard work, is the hardest part." Dallas McCarver
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Originally Posted by
Plate Smacker
I do a mixture. DC Training, mixed with Dorians principle of an all out set to death, if you have a partner, forced reps and negatives, then some Rest Pauses, a drop set.
The same thing many pros do if you watch some of their stuff.
Nick Walker, Iaim Valliere, and Hunter Labrada have some videos of them doing this.
Warm up efficiently, meaning a couple reps, move up weight. Not banging out a full set during warmup.
Save energy for the "Top Set" which is working weight.
This weight is logged.
The weight is something you can lift 8-12 reps.
Now rest 3-5 minutes
Now perform an all out set to failure.
Rack weight and rest 15 breaths.
Unrack and go to failure, should get half as many as first set.
Rack, rest 15 breaths, then final set with that weight.
Now do a "Back Off Set". Which is basically you drop the weight a bit, and your also breathing. As long as you get 15 breaths, then rep out the lighter weight to failure, or RPE8(RIR2) if you choose. I like leaving one in the Tank. RPE9 or RIR1. (Reps in Reserve)
I follow that for 3 weeks, adding weight or reps each week.
Then I do 2 weeks of higher rep stuff, higher volume stuff.
Going to give that a try. I have been doing the 10 rest breaths ill give 15 a try.
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