Monday, December 28, 2009

Dubious Main Page rep scheme

1-10-1-20-1-30

Warm up wil progressive warm up o first attempt.
then
I took the guys through 1@95%, 10@ 70%,1@90%,20@ 60%, 1@ 85%, 30@ 50%

The singles looked a little easy so when I did it after they left I worked up to a 1 RM
1@100%,10@ 70%,1@95%,20@ 60%, 1@ 95%, 30@ 50% This was hard and felt good.

WRT rep schemes etc I fel you cant really honestly comment on them unless you have tried them so we gave it a hit. The singles really put the endurance sets into perspective ie. the drastic contrast made the long set feel pretty easy until you were at least half way.

Great session.

7 comments:

Brett_M/30/181cm/84kg said...

Chris
1@ 74kg
10@ 55kg
1@ 70kg
20@ 47kg
1@ 66kg
30@ 40kg

Robin
1@ 48kg
10@ 35kg
1@ 45kg
20@ 30kg
1@ 42kg
30@ 25kg

Errica
1@ 38kg
10@ 28kg
1@ 36kg
20@ 24kg
1@ 34kg
30@ 20kg

Brett
1@ 95kg
10@ 66kg
1@ 90kg
20@ 57kg
1@ 90kg
30@ 47.5kg
That set of 30 was evil!

robin said...

I thought varying between heavy and lighter but still making it hard (like those 30 unbroken reps,they really sucked!) was much better too. And not so boring as just getting heavier each set till 1 rep max version

Scotty.A said...

I've been wanting to give this ago. 30 reps unbroken?

Brett_M/30/181cm/84kg said...

Yep all sets unbroken. Looking forward to being sore as f*#k tomorrow.

Scotty.A said...

Nice, the deads and squats would be interesting with this format

Brett_M/30/181cm/84kg said...

We did this with front squats. Give it a go.

glen_mcfarlane said...

We took you up on the challenge.
Sarah
Front squat
1@ 44kg
10@ 33kg
1@ 42kg
20@ 28kg
1@ 40kg
30@ 23kg
This was Sarah's first heavy squats in about three months. Tried hard, but couldn't quite keep 20 & 30 unbroken.

Glen
High bar back squat
1@ 87kg
10@ 64kg
1@ 82kg
20@ 55kg
1@ 78kg
30@ 46kg
Will move to your revised % next attempt.
Good clarity on this one. Well done brett on the advice.