Originally Posted by BendtheBar
How have the DOMS been with those negatives?
You know, the quads are feeling pretty good actually. My calves are freakin out on me. Every step!!!
Already feeling some DOMS from chest work - repeititon yesterday!!!
@MrThreeSixtee - kennknee - Training and Supp Log - 02/26/2013
PWO Supp 2 scoops of Jugg HP - Pink Lemonade
Intra Supp: Infinite Force Grape
Location: Anytime Fitness
Mood: Above Average
Length: 75 minutes
TURN UP THE VOLUME - BENCH
Still testing out workouts I wrote for my upcoming program Im calling THE BOX SET.
* The REPETITION days are all about high reps and progressive stress to the muscle. Loosely based on Kris Gethins DTP Dynamic Transformation Principles. This workout was SUPER EFFECTIVE.
Let me tell you high volume is high volume no matter how much weight. Done right its even more great. I feel like Ill do a little more when I do this workout during the program, but not by much. I was gassed by the declines!
Medium Grip Bench Press
*rest times started at 60 seconds and went to 120.
Set 1 95lbs x 40 reps (40% of 1RM)
Set 2 115lbs x 30 reps (45% of 1RM)
Set 3 135lbs x 20 reps (55% of 1RM)
Set 4 160lbs x 10 reps (65% of 1RM)
Set 5 185lbs x 5 reps (75% of 1RM)
Low Incline DB Press
*rest times were roughly 90 seconds.
Set 1 55s x 5 reps
Set 2 50s x 10 reps
Set 3 45s x 15 reps
Set 4 40s x 20 reps
Set 5 35s x 25 reps
Cable Cross Over
*Rest times were roughly 60 seconds.
Set 1 88lbs x 5 reps
Set 2 77lbs x 10 reps
Set 3 66lbs x 15 reps
Set 4 55lbs x 20 reps
Set 5 44lbs x 25 reps
Decline Smith Bench Press
*had to rest pause a couple of the sets. I was worn out.
Set 1 200lbs x 5 reps
Set 2 190lbs x 10 reps
Set 3 150lbs x 15 reps
Set 4 135lbs x 20 reps
Set 5 110lbs x 25 reps