10x3 Volume Increases
We started ramping the sets and thats OK but
in the long run I think we're better off doing a
little math (I hate that stuff) and adding 5% to
the total.
For example: We have Banded Floor Press
coming up Thursday.
Your previous total tonnage was
7,770 lbs averaging about 260lbs per lift. Adding
13lbs (10-15lbs depending on how you feel) you
get a very nice 5% bump in volume.
My tonnage was 4,985lbs or about 166lbs per lift. I'll
add 8.3lbs (5-10lbs) to get my 5% goal increase.
A gut-check 10th set is cool of course.
---------------------------------------
Recovery
Three training days in a row
Day1: 10x3 Bench plus cross-overs 3x15
Day2: Upper-Back w/o
Day3: 10x3 Heavy Tricep plus a finisher rep-max.
4 days rest. It works.
Subscribe to:
Post Comments (Atom)
2 comments:
So then I should be working with 275+bands this time around if I'm figuring this correctly.
Staying more disciplined with the 10x3 might be good for us. I also think maybe adding 3 heavy singles at the end couldn't hurt, almost Westside but not. Just for the sake of stimulating the CNS with a heavy load. Also, I think we need to be more disciplined in terms of our flyes and crossovers after we lift and not go too heavy but concentrate on working blood into the muscles as opposed to trying to fry ourselves out.
Absolutely correct my strong friend.
Post a Comment