Wow these have been nasty and I'm seeing really good gains
Been doing these every Monday as part of my workout
Wk 1
Rd 1
Set 1 - 6 reps - 70%
Set 2 - 4 reps - 76%
Set 3 - 2 reps - 82%
Rest 3minutes
Rd 2
Set 1 - 6 reps - 76%
Set 2 - 4 reps - 82%
Set 3 - 2 reps - 88%
Rest 3m
Rd 3
Set 1 - 6 reps - 82%
Set 2 - 4 reps - 88%
Set 3 - 2 reps - 94%
*percentages are based on a 5-rep max that you find the week before (at least a couple days before starting)
4 weeks, increase the percentages by 2% a week. Then the rep scheme changes to 4-3-2 starting at 83%-89%-95% and increasing from there.
Rest in between each set is only as much as needed to change the weights on the bar.
Been doing these every Monday as part of my workout
Wk 1
Rd 1
Set 1 - 6 reps - 70%
Set 2 - 4 reps - 76%
Set 3 - 2 reps - 82%
Rest 3minutes
Rd 2
Set 1 - 6 reps - 76%
Set 2 - 4 reps - 82%
Set 3 - 2 reps - 88%
Rest 3m
Rd 3
Set 1 - 6 reps - 82%
Set 2 - 4 reps - 88%
Set 3 - 2 reps - 94%
*percentages are based on a 5-rep max that you find the week before (at least a couple days before starting)
4 weeks, increase the percentages by 2% a week. Then the rep scheme changes to 4-3-2 starting at 83%-89%-95% and increasing from there.
Rest in between each set is only as much as needed to change the weights on the bar.