@MrThreeSixtee - kennknee - Training and Supp Log - 02/18/2013
PWO Supp – 1 and half scoops of Jugg HP -
Pink Lemonade
Intra Supp: Infinite Force –
Grape
Stats
Weight: 185.2
Location: Anytime Fitness
Mood: Average
Length: 65 minutes
SPEED SQUATS
Testing out a workout I wrote for my upcoming program I’m calling THE BOX SET.
*I’ll get into the program I’m writing more and more in the next 4 months, but this is a sample. I think this one went really well. I did this one with my workout partner, and we were able to move in and out of the exercises quickly. I did not use bands, but I will in the actual program. In fact, I will try to use bands on all Dynamic Effort lifts; it keeps you from “banging” the joints.
Description:
On most muscle groups, the “SPEED” day will be a series of high sets, but minimal reps on the main lift, then the opposite on accessory lifts. This protocol is typical of Dynamic Effort – which is used to teach the nervous system to fire quickly.
Main Lift
Back Squat
*resting only the time it takes my partner to do his set
Set 1 – 155lbs x 2 reps
Set 2 – 155lbs x 2 reps
Set 3 – 155lbs x 2 reps
Set 4 – 155lbs x 2 reps
Set 5 – 175lbs x 2 reps (55% of 1RM)
Set 6 – 175lbs x 2 reps (55% of 1RM)
Set 7 – 175lbs x 2 reps (55% of 1RM)
Set 8 – 175lbs x 2 reps (55% of 1RM)
Set 9 – 175lbs x 2 reps (55% of 1RM)
Set 10 – 175lbs x 2 reps (55% of 1RM)
Set 11 – 175lbs x 2 reps (55% of 1RM)
Set 12 – 175lbs x 2 reps (55% of 1RM)
Accessory Lifts
Deep Leg Press
*resting only the time it takes my partner to do his set
Set 1 – 570lbs x 12 reps
Set 2 – 570lbs x 12 reps
Front Squat
*resting only the time it takes my partner to do his set
Set 1 – 135lbs x 12 reps
Set 2 – 135lbs x 12 reps
Standing Calf Raises
*resting only the time it takes my partner to do his set
Set 1 – 295lbs x 12 reps
Set 2 – 295lbs x 12 reps
Finisher
Stability Ball Crunches – amap = 106 reps
LISS Cardio
I did a run today also. As always with my customary 2.0% incline on the dreadmil.
TOTAL: 20 minutes, covering 2.6 miles