|05-11-2014, 09:38 PM||#26|
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Join Date: Jan 2012
Tonight I did something very different that kind of goes against everything I've believed as far as lifting goes. I was, however, inspired by an article I read by Bill Luttrell - a 60's/70's bodybuilder. Just a lot of ramping sets for a few different exercises per bodypart. I've known for some time that bbers in the 60's to 80's ramped their sets....if they listed 5x8 it didn't mean 5 sets of 8 with the same hard weight...the previous 4 sets were basically warmups. I had dismissed this "ramping" method some time ago feeling that the earlier sets were just wasted energy that just exhausted you for the top set but I've been wrong alot so I decided to give it a shot.....
Front Squat 135x8, 185x8, 225x8, 245x(5), 265x(2) SS with
Seated Laterals 25x12, 30x12, 35x12, 40x(7), 45x(3)
Deadlifts 225x8, 275x8, 315x8, 365x(8), 405x(3) SS with
BNP/Pin Press 135 x8, 155x8, 175x8, 195x(8), 215x(3)
SLDL 135x8, 185x8, 225x8, 275x8, 315x(6), 345x(3)
Leg Press 400x12, 490x12, 580x12, 630x(10), 650x(8) SS with
Face-Bench DB Press 40x8, 45x8, 50x8, 55x8, 60x(8)
*Workout was quick-paced and winding. The rest time came up quicker than expected on the supersetted exercises once I finished the weight change. The fatigue was slightly more than I anticipated. For example on front squats I got a set of 5 with about my 8RM or 5x5 weight due to fatigue from the previous sets. Then taking only about 3 mins to setup on deadlifts and BNP before starting my sets.....I wound up with 3 reps with a weight I could normally for 8 for sure after front squats and the warmup sets. On the other hand despite working up to a set of 2-3 I ended using a 5-6 RM on them so I can see where the 90% CNS rule wouldn't necessarily apply to them.
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