No Plateaus: B-Dubs PR Continuum

[bwys61]

it was a rush. my mental game was thrown for a loop though. had a decent workout and still pr'd, but man it was a rush

[bwys61]

Speed Bench with 1 set of Chains(~46)
225 x 3 x 3
245 x 3 x 3
265 x 3 x 3

Negative Only Chest Press
Lever +200 Midload+200 Endload x 5 x 3

DB Military Press
40s x 10
50s x 10
60s x 10
70s x 10

DB Rows
80s x 10 x 3

FT Face Pulls
110 x 10
125 x 10 x 2

Standing Abs
170 x 10 x 3

DB Curls
45s x 10
55s x 8

[BendtheBar]

Good workout. That looks like a lot of hypertrophy work. I'm getting sore just reading it.

[bwys61]

gotta have hypertrophy work

[jwood]

Quick question, what is the average length of your workouts? It looks like you do a lot of work on a day, not saying that is a bad thing at all, I think it is awesome. Just purely wondering how long your workouts take and what kind of rest periods you have?

[bwys61]

workouts are usually between 30-45 minutes. Sometimes, I push it to a 60 minute workout to add some extra stuff, usually nonsense abs. Once I am warmed up, its balls to the wall. Dynamic rest periods are 30-45 seconds. Repetition work with assistives are usually about the same rest periods as dynamic. Max Effort rest periods are usually 2-3. In actuality I should probably rest 3-5 on ME days, but dont due to time constraints. Its about fatigue and short rest periods with all except ME. Dynamic Leg and bench days can, and usually are 30 minutes.

[bwys61]

Speed Box(4) Squats

275+ Average & Mini Bands(~175lbs @top) x 2 x 12

Sumo Deadlift
245 x 3
335 x 1
385 x 1
425 x 1
485 x 1(PR)
505 x 1(PR)

Reverse Hypers
250 x 15 x 3

Step-ups
45 x 10

GHR
10 x 2

Situps on GHR
15 x 2

This was my first true attempt to split the dynamic and max effort leg work up.

[RickB]

NIIIIIICE! Congrats on the PR on top of the PR!

[bwys61]

It was a great workout. Both Squat and Sumo. Squats seemed explosive, and i think that transferred over

[BendtheBar]

Originally Posted by RickB

NIIIIIICE! Congrats on the PR on top of the PR!

Ditto!

My sumo is always 50-75 pounds under my regular deadlift. not sure what that means, but it is.

I'm a big fan of short rest periods as well, but I've never really tried them in the ME realm. Usually it takes me 5 minutes just to change plates and get ready.