Old-School Iron

Alrighty!!

A new week, and the beginning of the next four weeks: the 20-30 repetition speedy system.

To quickly recap what this constant change thing is all about: I’m currently training on a cyclical training system developed by yours truly. It is basically very simple, yet very effective.

The first four weeks is “normal” training, i.e. 8-12 reps, as heavy as possible without sacrificing technique on the exercises. What this means in my book is: it will be impossible to perform a thriteenth rep, even with a gun to your head.
The second four weeks is superslow 60 sec sets, i.e. each set lasts 60 seconds, and each rep lasts 10 seconds (5 sec positive phase and 5 sec negative phase). This demands the use of stopwatch and (preferrably) a training partner who can periodically announce the time so you keep on track (=slow enough). Also, if you can do more than 60… too light.
The last four weeks before going back to the beginning is fast 20-30 reps training, the gist being that if you can get more than 30, it’s too light and if you can’t do 20, it’s too heavy. I do mean fast; you should aim for 3 reps every two seconds.

This is the first week of the superfast four weeks. The split remains the same. The clips should be much more intresting to watch than what I’ve produced over the last four weeks… Oh, and the burn… Wow.

Here’s the first workout:
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Thursday March 2nd, 2006. Chest and traps

Incline Bench 3 sets: 27 / 20 / 18 with 50,10 kgs / 110,22 lbs
Flat Bench 3 sets: 29 / 28 / 26 with 50,10 kgs / 110,22 lbs

Barbell Shrugs 3 sets: 30 / 29 / 26 with 50,10 kgs / 110,22 lbs

Total time: 46 minutes
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Good thing: no stopwatch to worry about. Bad thing: Horrible burn, and I do mean absolutely out of this world. And the pump… O.M.G. Check out the clip for some speed!

The second workout of the week (and again to be the last one…):

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Friday March 3rd, 2006: Back and Delts

One-Handed RB Pull-Downs 3 sets: 26 / 25 / 20 with 3 bands
One-Handed RB Rows 3 sets: 29 / 28 / 26 with 3 bands

Rear RB Laterals 2 sets: 29 / 28 with 1 band
Side DB Laterals 2 sets: 27 / 25 with 8 kgs / 17,6 lbs

Total Time: 50 minutes
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…and here’s the clip. Enjoy!

This entry was posted on Tuesday, March 7th, 2006 at 7:06 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.